Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

01 - Butt Kicks
02 - S2S Heismans
03 - Alt Step Jacks
04 - 180 Shadow Jabs
05 - Tri-Knee Combo
06 - Hi-Low Hurdles
07 - 180 Knee Sprints
08 - Tri-Fly Sprints
09 - Slanted Sprints L
10 - Agility Sprints
11 - Slanted Sprints R
12 - Speed Agilities
13 - S2S Push-Off Sprints
14 - High Higher Highest Knees
15 - Hustler Tap Sprints L
16 - Box Jugglers
17 - Hustler Tap Sprints R
18 - Speed Jugglers
19 - Tri-Switch Jacks
20 - Relay Sprints
21 - 180 Agility Steps
22 - LVL 4 Sprints
23 - S2S Quick Pause Sprints
24 - Signal Sprints
25 - 180 Pause Sprints
26 - Sagat Sprints
27 - L2R Jumping Jugglers
28 - Half Whole Skaters L
29 - Trinity Peddle Steps
30 - Half Whole Skaters R
31 - Fast Slow Tap-Unders
32 - F2B Jack Sprints
33 - 180 Juggler Sprints
34 - Back Fist Sprints
35 - 180 Sprinter Drills
36 - S2S Ickey Sprints
37 - Dbl Tap Sprints
38 - Take-Off Sprints
39 - F2B Uppercut
40 - In & Out Sprints
41 - Boomerang Sprints L
42 - 3 Station Pedal Hops
43 - Boomerang Sprints R
44 - Agility Tap-Unders
45 - Box Sprints
46 - Power Sprints
47 - Side Knee High Climbs
48 - Wide Peddle Hops
49 - Brisk Jugglers
50 - Hustle Tap Hops L
51 - Cardio Circuit
52 - Hustle Tap Hops R
53 - S2S Butt Kicks
54 - Agility March
55 - 180 Jacks
56 - Tri-Switch Jugglers
57 - Side Jab Abs L
58 - 180 Brisk March
59 - Side Jab Abs R
60 - Free Throw Shots
61 - S2S Jab Sprints
62 - Sprinter Drills
63 - ISO L Steps L
64 - Alt Side Knees
65 - ISO L Steps R
66 - Tri-Strike Switch
67 - S2S Sprinter Drills
68 - Wide Butt Kicks
69 - S2S Hi-Low Pedals
70 - Hands-up Switches
71 - S2S Dbl Hustle Taps
72 - Uppercut Knees
73 - Raise the Roof
74 - Hit & Run
75 - STRUGGLERS

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.