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Estimated Calories Burned:
238-536

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hi-Wide Sprints
02 - 45 - Hi-Fly Knees
03 - 30 - Alt. Floor Taps
04 - 45 - Cardio Circuit
05 - 45 - Tempo Sprints
06 - 30 - Shadow Jabs
07 - 45 - Relay Sprints
08 - 45 - Standing Ab Twists
09 - 30 - Switch Kicks

Circuit 02
01 - 45 - Madman Sprints
02 - 45 - S2S Jab Sprints
03 - 30 - Alt. Side Knees
04 - 45 - 180 Relay Taps
05 - 45 - S2S Hurdle Sprints
06 - 30 - Butt Kick Hops
07 - 45 - LVL 2 Sprints
08 - 45 - F2B Heismans
09 - 30 - Mt. Climbers

Circuit 03
01 - 45 - Sprinter Drills
02 - 45 - Stork Sprints
03 - 30 - Criss-Cross Knees
04 - 45 - Hook-Jab Shuffle
05 - 45 - Mt. Lovers
06 - 30 - F2B Jabs
07 - 45 - S2S Agility Sprint
08 - 45 - Box Jugglers
09 - 30 - Switch Feet

Circuit 04
01 - 45 - ISO Tap Sprints
02 - 45 - Side Knee Climbers
03 - 30 - Heel Tap Jacks
04 - 45 - Toe Tap Kicks
05 - 45 - S2S Heismans
06 - 30 - 180 Juggler Knees
07 - 45 - Taunt Jabs
08 - 45 - L2R Relay Sprints
09 - 30 - In & Out Sprints

Circuit 05
01 - 45 - Shuttle Drills
02 - 45 - Plyo Heismans
03 - 30 - Jumping Jabs
04 - 45 - Box Sprints
05 - 45 - 180 Knee Sprints
06 - 30 - Tap Ab Twists
07 - 45 - Mt. Kick-Overs
08 - 45 - Football Shuffle
09 - 30 - Gravity Climbers

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.