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Estimated Calories Burned:
347-699

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Squat Ab Knees
02 - Ladder Push-ups
03 - Squat Ab Knees
04 - Ladder Push-ups
05 - Tri-Jab Knees
06 - Impossible Push-ups
07 - Tri-Jab Knees
08 - Impossible Push-ups
09 - Back Fist March
10 - Low Tap Curtsies
11 - Back Fist March
12 - Low Tap Curtsies
13 - Under Over Tap Abs
14 - Free Throw Burpees
15 - Under Over Tap Abs
16 - Free Throw Burpees
17 - Downward Geckos
18 - 180 Hook Knees
19 - Downward Geckos
20 - 180 Hook Knees
21 - S2S Step Burpees
22 - Uppercut Knees
23 - S2S Step Burpees
24 - Uppercut Knees
25 - F2B Pulse Walks
26 - LVL 2 Drills
27 - F2B Pulse Walks
28 - LVL 2 Drills
29 - Heel Tap Knees
30 - Side Lunge Switch
31 - Heel Tap Knees
32 - Side Lunge Switch
33 - Side Knee Climbers
34 - Squat Back Flex
35 - Side Knee Climbers
36 - Squat Back Flex
37 - ISO Leg Sprints
38 - Wild Thing Push-ups
39 - ISO Leg Sprints
40 - Wild Thing Push-ups
41 - Hook Knee Shuffle
42 - Side Lunge Curtsy
43 - Hook Knee Shuffle
44 - Side Lunge Curtsy
45 - Toe Tap Kicks
46 - Speed Bag Knees
47 - Toe Tap Kicks
48 - Speed Bag Knees
49 - Pulse Push Squats

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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