Equipment Needed:
No Equipment

Level:
Advanced

Calories Burned:
305-591

Workout Breakdown:

Warm-up

Circuit 01
01 - Hi-Wide Sprints
02 - 1-2-3 Knees
03 - Plyo Heismans
04 - 180 Agility Steps
05 - Fast-Slow Tap-Unders
06 - In & Out Step Crunch L
07 - Tri-Fly Sprints
08 - In & Out Step Crunch R
09 - Sky Switch Drives
10 - Hi-Low Rapid Jab March
11 - Star Pause Jacks
12 - Teacher's Pets
13 - Hot Hands

Circuit 02
01 - Tension Tap Sprints
02 - Dbl Hustle Taps
03 - Half Juggler Sprints
04 - ISO Leg Sprints L
05 - Tri-Switch Jacks
06 - ISO Leg Sprints R
07 - Power Sprints
08 - In & Out Pedal Feet
09 - Boomerang Sprints L
10 - 180 Shadow Jabs
11 - Boomerang Sprints R
12 - Mummy March
13 - High Higher Highest Knees

Circuit 03
01 - Hollerlujahs L
02 - 180 Brisk March
03 - Hollerlujahs R
04 - Tri-Strike Switch
05 - Dbl Tap Sprints
06 - Diagonal Dash L
07 - Slanted Sprints L
08 - In & Out Knees
09 - Slanted Sprints R
10 - Diagonal Dash R
11 - Swing Kick Jacks
12 - S2S Push Steps
13 - 180 Plyo Heismans

Circuit 04
01 - Speed Jugglers
02 - S2S Hi-Low Pedals
03 - 180 Pause Sprints
04 - ISO L Steps L
05 - Swing Hop Sprint Overs L
06 - ISO L Steps R
07 - Swing Hop Sprint Overs R
08 - Quick Agility Steps
09 - Toe Tap Kicks L
10 - Mo-Towns
11 - Toe Tap Kicks R
12 - Back Fist March
13 - Long Jump Jugglers

Circuit 05
01 - Relay Sprints
02 - Half Whole Taps L
03 - Sprinter Drills
04 - F2B Knee Drives
05 - Jump the Broom
06 - Half Whole Taps R
07 - S2S ISO Tap Sprints
08 - Side V Steps L
09 - Traffic Sprints
10 - Step Jacks
11 - L2R Money Jacks
12 - Side V Steps R
13 - 180 Jugglers

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.