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Estimated Calories Burned:
155-328

Equipment Needed:
None / Bodyweight

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Teacher's Pets
03 - Stack-Push-ups
04 - F2B Jacks Sprints
05 - High Knee Skips

06 - S2S Pause Sprints
07 - Tri-March Jacks
08 - Peddle Hops
09 - F2B Low Crawls
10 - 180 Jabs

11 - S2S Push-off Sprints
12 - Side Lunge Hops L
13 - Mo-Towns
14 - Side Lunge Hops R
15 - 180 Hook Sprints

16 - S2S Shuffle Jabs
17 - Tire Sprints
18 - Alt Step Jacks
19 - Pike-Tap Push
20 - Tri-Jab Knees

21 - S2S Hustle Taps
22 - F2B Uppercuts
23 - Side Lunge Squats
24 - L2R Push-ups
25 - S2S Quick Knees

26 - Speed Bag Knees
27 - Shuffle Hops
28 - Tri-Knee Combo
29 - Hit & Runs
30 - Jack Knee Taps

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