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Estimated Calories Burned:
144-378

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Wide Sprints
02 - 45 - Quick Knee Shuffle
03 - 30 - Standing Ab Twists
04 - 45 - Relay Sprints
05 - 45 - Side Knees
06 - 30 - Jumping Jabs
07 - 45 - Mt. Lovers
08 - 45 - S2S Heismans
09 - 30 - Twist Sprints

Circuit 02
01 - 45 - Suicide Climbers
02 - 45 - Tri-Fly Sprints
03 - 30 - Quick Knees
04 - 45 - ISO Tap Sprints
05 - 45 - Power Kicks
06 - 30 - Jugglers
07 - 45 - Toe Tap Kicks
08 - 45 - Cardio Circuit
09 - 30 - Front/Hop Kicks

Circuit 03
01 - 45 - LVL 3 Sprints
02 - 45 - Shuffle Jabs
03 - 30 - Kicking Jacks
04 - 45 - Tri-Knee Combo
05 - 45 - Stork Sprints
06 - 30 - Shadow Jabs
07 - 45 - High-5 Kicks
08 - 45 - Tire Sprints
09 - 30 - Floor Kicks

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.