Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 235
Steps: 2127

Workout Breakdown:

01 - Hi-Low Sprints
02 - Half Whole Box Skaters
03 - 180 Brisk March Jugglers
04 - L2R Low Pedal Heismans
05 - Level-Up Tap-Unders
06 - F2B Uppercut Flys
07 - F2B Relay Jugglers
08 ...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
249-487 kcals

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - 180 Knee Sprints
02 - Jab Squat Combo
03 - Relay Sprints
04 - Back Fis...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned:
Weights Used: None
Intervals: 30/15

Workout Breakdown:

01 - Base Step
02 - High March
03 - Chest Clap Steps
04 - Back Pull Butt Kicks
05 - Hi-Low Ice Skater Steps
06 - S2S Shuffle Drives
07 - Grounded Jab Step-Backs
...

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Estimated Calories Burned:
197-426

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Kick Burpees
02 - 45 - Toe Tap Kicks
03 - 45 - Walking Push-ups
04 - 30...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
112-264

Equipment Needed:
Bodyweight + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - F2B Knee Drills
02 - Free Throw Shots
03 - XO Taps
04 - Alt Side Kn...

Estimated Calories Burned:
144-288

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Pump Break Sprints
02 - Alt Heel Taps
03 - Toe Tap Kicks L
04 - F2B Uppercuts
05 - Toe Tap Kicks R
06 - S2S Jab Sprints
07 - 180 Jacks
08 - Back Fist Sprints
09 - Tir...

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 647
Weights Used: 5lbs [2.3kg]
Intervals: 30/15

Workout Breakdown:

01 - DB March
02 - Shrug Pump March
03 - DB L Stutter Steps L
04 - DB L Stutter Steps R
05 - F2B Around the World Steps
06 - Dbl Drummer Steps
07 - DB IS...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 288
Weights Used: None
Intervals: 20-60sec

Workout Breakdown:

*Warm up before starting

01 - (20) High Knees
02 - (30) Lateral Sprints
03 - (40) 180 Pause Sprints
04 - (50) Ladder-Up Sprinter Drills
05 - (60) 3-Station Sp...

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Estimated Calories Burned:
204-416

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Traffic Directors
02 - Kick-Starts
03 - Side Swipe Sprints
04 - Booty Bumpers

0...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
259-524

Total of 40 Minutes

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - S2S Jab Sprints
03 - Alt Side Knee...

Equipment Needed: No Equipment + Mat
Level: Extreme
Calories Burned: 551

Workout Breakdown:

Warm-up:
01 - Butt Kicks Jogs
02 - S2S Shuffle Ab Twists
03 - Dbl Jack Windmill Taps
04 - S2S Lunge Taps
05 - Inchworm Hops

Workout:
01 - STRUGGLERS
02 - Boomerang Catchers L
03 - Alt Rainbow Power Ki...

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Estimated Calories Burned:
284-601

Equipment Needed:
No Equipment & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Butt Kicks
02 - S2S Butt Kicks
03 - Wide Butt Kicks
04 - LVL 4 Sprints

05 - S2S Heisman...

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Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Sprints

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program...

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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Madman Sprints
02 - 45 - Relay Climbers
03 - 45 - S2S Jab Sprints
04 - 30 - Sto...

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Estimated Calories Burned:
103-196

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Hurdle Sprints
02 - Switch Kick Shuffle
03 - Relay Sprints
04 - Juggler Knees
05 - LVL 3 Sp...

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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 Knee...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 246
Steps: 2170

Workout Breakdown:

01 - Traffic Sprints
02 - 3-Station High Knees
03 - L2R Side Knee Sprints
04 - Half Whole Sprints L
05 - 180 Agility Feet
06 - Half Whole Sprints R
07 - 180 Juggler Sprints
08 - Wide But...

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Estimated Calories Burned:
89-187

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:
01 - Butt Kicks
02 - S2S Heismans
03 - Jumping Jacks
04 - Lateral Taps
05 - F2B Jabs
06 - Tire...

Equipment Needed: No Equipment Needed
Level: Intermediate
Calories Burned: 424

Workout Breakdown:

Warm-up

01 - Base Step
02 - 1-2-3 Pause Sprints
03 - S2S Push Off Step
04 - 180 Brisk March
05 - Alt Step Jacks
06 - S2S Grab Shot Hops L
07 - In & Out Step Crunch L
08 - V-Dash Sprints L
09 - ...

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Estimated Calories Burned:
370-706

Equipment Needed:
No Equipment / None + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Light Jog
02 - 30 - Stork Taps
03 - 45 - 180 Plyo Heismans
04 - 60 - LVL 4 Sp...

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Estimated Calories Burned:
167-352

Equipment Needed:
None / Bodyweight

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - S2S Hi-Low Hurdles
02 - Side Lunge Shots L
03 - Heisman Shuffle
04 - Side Lun...

Estimated Calories Burned:
300-604

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hiker Sprints
02 - L2R Money Jacks
03 - FWD Knee Sprint Backs
04 - S2S Dbl Tap Knees L
05 - Power Sprints
06 - S2S Dbl Tap Knees R
07 - Push-up Climbers

08 - Brisk M...

Equipment Needed: No Equipment + Mat
Level: Extreme
Calories Burned: 551

Workout Breakdown:

Warm-up:
01 - Butt Kicks Jogs
02 - S2S Shuffle Ab Twists
03 - Dbl Jack Windmill Taps
04 - S2S Lunge Taps
05 - Inchworm Hops

Workout:
01 - STRUGGLERS
02 - Boomerang Catchers L
03 - Alt Rainbow Power Ki...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
149-324

Equipment Needed:
None

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - S2S Kick Steps
03 - LVL 1 Drills
04 - 180 Knee...