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Estimated Calories Burned:
197-527

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Sprints
02 - Agility Cross-Jacks
03 - Switch Kick Shuffles
04 - Hurdle Sprints
05 - Mt. Kickers
06 - Tri-Fly Sprints
07 - S2S Floor Taps
08 - S2S High Climbers
09 - Alt. Side Knees
10 - Relay Sprints
11 - 180 Climbers
12 - Heel Tap Jacks
13 - In & Out Sprints
14 - High-5 Kicks
15 - 180 Knee Sprints
16 - Alt. Lunge Squats
17 - Box Sprints
18 - Dbl Tap Sprints
19 - Shadow Jabs
20 - Speed Jugglers
21 - Calf Hop Squats
22 - L2R Sprint Lunges
23 - S2S Heisman Hops
24 - Relay Climbers
25 - S2S Tap Stars
26 - Cardio Circuit
27 - Low Hurdles
28 - Log Jumps
29 - Hit & Runs
30 - Tornado 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.

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.