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Estimated Calories Burned:
155-328

Equipment Needed:
None / Bodyweight

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - S2S Push-off Sprints
02 - Slam Tap Squats
03 - Stack Push-ups
04 - Side Knee March
05 - Dbl Tap Sprints

06 - F2B Hit & Runs
07 - L2R Push-ups
08 - Uppercut Knees
09 - Squat Ab Twists
10 - Side Lunge Shots L

11 - Tri-Switch Jacks
12 - Hustle Tap Knees
13 - Pike-Back Push
14 - Box Sprints
15 - Side Lunge Shots R

16 - S2S Pause Sprints
17 - Side Lunge Squats
18 - Inchworms
19 - 180 Jabs
20 - Tri-Knee Combo

21 - S2S Hi-Low Hurdles
22 - Toe Tap Kicks L
23 - 180 Shadow Jabs
24 - Hop Tap Squats
25 - Hacky Taps

26 - Cardio Circuit
27 - Toe Tap Kicks R
28 - S2S Prisoner Squats
29 - S2S Jab Sprints
30 - Step-up 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.

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