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Estimated Calories Burned:
197-519

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Core Sprints
02 - Curtsy Hops
03 - Lunge Sprints
04 - Alt. Squat Jacks
05 - Alt. Side Knees
06 - Switch Kick Shuffle
07 - High Climbers
08 - Mt. Kickers
09 - High 5 Kicks
10 - Twist Lunges
11 - Relay Sprints
12 - Arm Circle Skips
13 - Quick Knee Taps
14 - Genie Squat Sprints
15 - F2B Toe Taps
16 - Jack Knee Taps
17 - Sprint Twists
18 - Low Hurdles
19 - Cross Jacks
20 - Stork Sprints
21 - Relay Climbers
22 - S2S Floor Taps
23 - Speed Bag Knees
24 - Tri-Fly Sprints
25 - Quick Knees
26 - Mt. Slippers
27 - Juggler Squats
28 - Speed Jacks
29 - Twerk Walkers
30 - Floor 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.

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