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Estimated Calories Burned:
153-392

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprint Lunges
02 - 45 - Alt. Side Knees
03 - 30 - Wide Sprints
04 - 45 - Shuffle Jabs
05 - 45 - Power Kicks
06 - 30 - Back Clap Squats
07 - 45 - Juggler Knees
08 - 45 - Donkey Lunges
09 - 30 - In & Out Tucks

Circuit 02
01 - 45 - ISO Tap Sprints
02 - 45 - Box Squats
03 - 30 - L2R Twist Jabs
04 - 45 - LVL 3 Sprints
05 - 45 - Alt. Lunge Squats
06 - 30 - Twerk Twists
07 - 45 - Criss-Cross Tucks
08 - 45 - Duck Lunge Sprints
09 - 30 - Mt. Climbers

Circuit 03
01 - 45 - 3-Way Sprints
02 - 45 - Stork Sprints
03 - 30 - Tap Jacks
04 - 45 - Side Knee Climbers
05 - 45 - Cardio Circuit
06 - 30 - Twist Sprints
07 - 45 - Heisman Hops
08 - 45 - 180 Knee Sprints
09 - 30 - Sky Squats

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.