Estimated Calories Burned:
287-607

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Side Lunge Squats
03 - Open Box Sprints
04 - Hand-Release Pike-Backs
05 - F2B Jack Sprints
06 - Gravity Jacks
07 - Uppercut Knees
08 - Dbl Push Inchworms
09 - Tire Sprints
10 - Slam Squat Taps

11 - L2R Money Jacks
12 - Stacked Foot
13 - Hammer Sprints
14 - Side Lunge Ab Twists L
15 - A-Jacks
16 - Side Lunge Ab Twists R
17 - F2B Stork Taps
18 - 180 Tri-Switch Lunges
19 - Dbl Tap Sprints
20 - F2B Crab Taps

21 - S2S Butt Kicks
22 - Shuffle Crawls L
23 - Side Knee Sprints
24 - Shuffle Crawls R
25 - 180 Jumping Jacks
26 - ISO Sprint Drivers L
27 - S2S Ickey Sprints
28 - ISO Sprint Drivers R
29 - S2S Jab Sprints
30 - Push-up Climbers

31 - S2S Hurdle Sprints
32 - Bloodhound Lunges
33 - U-Turn Taps
34 - Pike-Tap Push-ups
35 - Alt Side Knees
36 - Shuffle Attack Combo
37 - Cardio Circuit
38 - Jack Kick Tap Kicks
39 - Agility Sprints
40 - Heisman Squat Combo

41 - F2B Jumping Jacks
42 - S2S Plank Climbers
43 - Half Whole Skaters L
44 - Side Jab Abs
45 - Half Whole Skaters R
46 - Dive-Bombers
47 - Tri-March Jacks
48 - F2B Shuffle Squats
49 - F2B Uppercuts
50 - Inchworm Slams

Abs:
01 - Shin Grabbers
02 - 1-2 Half Tuck Crunch
03 - Bicycles
04 - Flutter Kicks
05 - Pot Stirs
06 - Seated Tuck Crunch
07 - Genie Pulse Crunch
08 - Xs & Os

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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