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Estimated Calories Burned:
238-579

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprint Lunges
02 - 45 - Alt. Side Knees
03 - 45 - Hurdle Sprints
04 - 45 - Floor Taps
05 - 30 - Skater Taps
06 - 45 - Speed Jacks
07 - 45 - Squat Ab Twists
08 - 45 - In & Out Sprints
09 - 45 - Shuffle Jabs
10 - 30 - Switch Kicks

Circuit 02
01 - 45 - Dbl Tap Sprints
02 - 45 - Stork Sprints
03 - 45 - Lunge Twists
04 - 45 - Juggler Squats
05 - 30 - Cross-Jacks
06 - 45 - Tornado Twists
07 - 45 - S2S Heisman Hops
08 - 45 - Cardio Circuit
09 - 45 - Low Hurdles
10 - 30 - High Climbers

Circuit 03
01 - 45 - Relay Sprints
02 - 45 - S2S Heismans
03 - 45 - L2R Knee Sprints
04 - 45 - Quick Knee Taps
05 - 30 - Pogo Twists
06 - 45 - Tri-Fly Sprints
07 - 45 - Jumping Jabs
08 - 45 - Football Drills
09 - 45 - Tire Runs
10 - 30 - Wide Sprints

Circuit 04
01 - 45 - Tri-Knee Combo
02 - 45 - S2S Tap Sprints
03 - 45 - Toe Tap Knees
04 - 45 - Switch Kick Shuffle
05 - 30 - Shadow Jabs
06 - 45 - Box Sprints
07 - 45 - Dbl Hop Squats
08 - 45 - Gravity Jacks
09 - 45 - F2B Stork Taps
10 - 30 - High Knee Twists

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.

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