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Estimated Calories Burned:
206-458

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdles
02 - 45 - Tri-Knee Combo
03 - 45 - Shuffle Punches
04 - 30 - Quick Jacks
05 - 45 - Relay Sprints
06 - 45 - Tri-Stop Sprints
07 - 45 - Hop Scotch Ropes
08 - 30 - Mt. Climbers

Circuit 02
01 - 45 - Dbl Tap Sprints
02 - 45 - S2S Mt. Lovers
03 - 45 - Tire Runs
04 - 30 - Alt. Skaters
05 - 45 - Free Throws
06 - 45 - S2S Heismans
07 - 45 - Alt. Side Knees
08 - 30 - 3-Way Sprints

Circuit 03
01 - 45 - Juggler Knees
02 - 45 - Power Kicks
03 - 45 - Pedal Jacks
04 - 30 - Lunge Twists
05 - 45 - LVL 3 Sprints
06 - 45 - Criss-Cross Abs
07 - 45 - Cardio Circuit 1
08 - 30 - T-Arm Sprints

Burnout - High Knee Drills

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.