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Estimated Calories Burned:
209-413

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Sprinter Lunges
02 - Side Knee Climbers
03 - Uppercut Knees
04 - S2S Swing Hop Sprints
05 - U-Turn Jacks
06 - Tri-Fly Sprints

Circuit 02:
07 - Tension Tap Sprints
08 - S2S Plyo Heismans
09 - Slanted Sprints L
10 - High Climb Sprints
11 - Tri-Switch Jacks
12 - Slanted Sprints R

Circuit 03:
13 - Hollerlujahs
14 - Wide Peddle Hops
15 - 180 Jumping Jacks
16 - Agility Drills
17 - S2S ISO Tap Sprints
18 - Fast-Slow Tap-Unders

Circuit 04:
19 - High Higher Highest Knees
20 - Stork Tap Twists
21 - Mo-Towns
22 - 180 Switch Lunges
23 - F2B Jack Sprints
24 - Speed Jugglers

Abs:
01 - Sprinter Abs
02 - ISO Leg Switches
03 - Side V-Tap Crunch L
04 - Hi-Low Pelvic Thrusts
05 - Side V-Tap Crunch R
06 - Shin Grabbers
07 - 1-2 Dbl Tuck Crunch
08 - Frogger Jacks
09 - Genie Crunch
10 - Flutter Kicks

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.

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.