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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprint Lunges
02 - 45 - Alt. Side Knees
03 - 45 - Shuttle Drills
04 - 30 - Shadow Jabs
05 - 45 - Heisman Hop Sprints
06 - 45 - Juggler Knees
07 - 45 - Hit & Run
08 - 30 - Twist Sprints

Circuit 02
01 - 45 - Sprinter Drills
02 - 45 - S2S Jab Sprints
03 - 45 - Stork Sprints
04 - 30 - Butt Kick Hops
05 - 45 - Box Jugglers
06 - 45 - Tri-Switch Lunges
07 - 45 - S2S Heismans
08 - 30 - In & Out Sprints

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Power Kick Shuffle
03 - 45 - Tri-Knee Combo
04 - 30 - Heel Tap Jacks
05 - 45 - Hurdle Sprints
06 - 45 - Tri-Fly Sprints
07 - 45 - Cardio Circuit
08 - 30 - Wide Sprints

Circuit 04
01 - 45 - Relay Sprints
02 - 45 - Shuffle Twists
03 - 45 - LVL 3 Sprints
04 - 30 - Switch Feet
05 - 45 - 180 Knee Sprints
06 - 45 - Quick Knee Sprints
07 - 45 - X Block Squats
08 - 30 - 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.

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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.