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Estimated Calories Burned:
182-383

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Plane Signal Sprints
02 - Mt Kickers
03 - Plane Signal Sprints
04 - Mt Kickers
05 - Side Knee Sprints
06 - Squat Ab Twists
07 - Side Knee Sprints
08 - Squat Ab Twists
09 - 180 Knee Sprints
10 - Standing Ab Twists
11 - 180 Knee Sprints
12 - Standing Ab Twists
13 - Money Grabbers
14 - Tri-Knee Combo
15 - Money Grabbers
16 - Tri-Knee Combo
17 - Box Sprints
18 - Rev Lunge Kicks
19 - Box Sprints
20 - Rev Lunge Kicks
21 - Heel Tap Ladders
22 - Quick Knee Shuffle
23 - Heel Tap Ladders
24 - Quick Knee Shuffle
25 - LVL 3 Sprints

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.