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Estimated Calories Burned:
178-340

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Relay Sprints
03 - 180 Tri-Switch Lunges
04 - Agility Drills
05 - Tap Under Sprints
06 - Wide Butt Kicks
07 - Money Grabbers

08 - S2S Pause Sprints
09 - Half Whole Skaters L
10 - Uppercut Knees
11 - Half Whole Skaters R
12 - 180 Plyo Heismans
13 - Tri-Knee Combo
14 - Hi-Wide Sprints

15 - Hi-Low Hurdles
16 - F2B Hot Hands
17 - Boomerang Sprints L
18 - S2S Quick Knee March
19 - Boomerang Sprints R
20 - Power Sprints
21 - 180 Pause Sprints

22 - LVL 4 Sprints
23 - Tri-March Jacks
24 - S2S Sprinter Drills
25 - Side Knee Sprints
26 - Side Lunge Squats
27 - Hit & Runs
28 - Speed Jugglers

01 - Hi-Low V-Throughs
02 - Rainbow Tuck-Overs
03 - Bicycles
04 - Star Taps
05 - Flutter 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.

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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.