Estimated Calories Burned:
412-816

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

01 - March In Place
02 - Wide Knee march
03 - S2S Push Steps
04 - S2S Hustle Taps
05 - 1-2-3 Knees
06 - High Strike Steps
07 - Dbl Shadow Jabs
08 - ISO L Steps L
09 - 180 Brisk March
10 - ISO L Steps R
11 - F2B Uppercuts
12 - 1-2-3 Ab Crunch
13 - Jump Ropes
14 - S2S Front Jabs
15 - Step Jacks
16 - 180 Knees
17 - Back Fist March
18 - Back Flex Steps
19 - 180 Jump Ropes
20 - Diagonal Steps L
21 - Cross Jabs
22 - Diagonal Steps R
23 - In & Out Knees
24 - L2R Peddle Feet
25 - Running Mans
26 - S2S High Low Peddles
27 - Tire Steps
28 - Side Push March
29 - Step Jack Jabs
30 - Side Jab Steps L
31 - S2S Grounded Shuffle
32 - Side Jab Steps R
33 - Push Off Jacks
34 - Half Whole Peddles L
35 - S2S Heisman Twists
36 - Half Whole Peddles R
37 - 180 Shadow Jabs
38 - F2B Jabs
39 - Brisk March Peddles
40 - Gravity Steps
41 - Uppercut Pumps
42 - Agility March
43 - A Jack Steps L
44 - L2R Peddle Feet
45 - A Jack Steps R
46 - Butt Kick Jacks
47 - Speed Bag March L
48 - Free Throw Steps L
49 - Speed Bag March R
50 - Free Throw Steps R
51 - S2S Shuffle Crosses
52 - 180 Peddles
53 - Tri-Knee Combo
54 - Dru Hills
55 - Running Jacks
56 - Brisk Heismans
57 - Heart Steps
58 - F2B Peddle Sprint Backs
59 - L2R Side Jabs
60 - U-Turns
61 - Mo-Towns
62 - S2S Shuffle Push
63 - L2R Front Jabs
64 - Hi-Low Jab March
65 - Alt Side Knees
66 - S2S Ab Slams
67 - Shadow Jabs
68 - Staying Alive
69 - Mummy March
70 - High Climbers
71 - Hit & Runs
72 - Alt Free Throws
73 - Power Sprints
74 - Hi-Wide Steps
75 - Jack Step March
76 - Speed Bag Knees
77 - In & Out Peddle Feet
78 - S2S Shuffle Butt Kicks
79 - 180 Turn Pumps
80 - Hi-Low Peddles
81 - Full Cross Jabs
82 - Surrender Sprints
83 - T Arm Step-Outs
84 - F2B Jab to Elbows
85 - B-Boy Side Steps
86 - S2S Shuffle March
87 - S2S Ickey Steps
88 - Raise the Roof
89 - Dbl Jab Shuffle
90 - In & Out Step Crunch L
91 - X-Steps
92 - In & Out Step Crunch R
93 - S2S Step Jacks
94 - ISO Leg Sprints L
95 - S2S Step Bows
96 - ISO Leg Sprints R
97 - Knee Tap Shifts
98 - Flight Directors
99 - S2S Brisk March
100 - Quick Agility Steps

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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