Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
163-356
Equipment Needed:
No Equipment Needed
Level:
Beginners-Intermediate
Workout Breakdown:
Warm-up
Circuit 01
01 - 45 - Relay Sprints
02 - 30 - Jumping Jabs
03 - 45 - S2S Hurdles
04 - 30 - S2S Floor Taps
05 - 45 - Alt Side Knees
06 - 30 - Hiker Sprints
07 - 45 - Tap Knee-ups
Circuit 02
01 - 45 - Dbl Tap Sprints
02 - 30 - Alt Squat Kicks
03 - 45 - Side Knee Sprints
04 - 30 - Striker Combo
05 - 45 - Back Fist Sprints
06 - 30 - Heel Tap Jacks
07 - 45 - Tr-Fly Knees
Circuit 03
01 - 45 - Box Sprints
02 - 30 - Tri-Knee Combo
03 - 45 - S2S Jab Sprints
04 - 30 - Alt Squat Taps
05 - 45 - S2S Knee Sprints
06 - 30 - Tri-Switch Lunge
07 - 45 - Tire Sprints
Circuit 04
01 - 45 - Cardio Circuit
02 - 30 - Jab Kick Squat
03 - 45 - 180 Knee Sprints
04 - 30 - S2S Heismans
05 - 45 - Quick Knee Taps
06 - 30 - Switch Feet
07 - 45 - Sprinter Drills
Stretch
Up Next in INTERMEDIATE (Updates Daily)
-
30 Minute Standing Full Body Unilater...
Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 397
Weights Used: 15lbs [6.8kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Pot Stirs L
06 - Pot Stirs R
07 - Ham Scoop ... -
30 Minute Upper Body Arms, Back & Abs...
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre... -
30 Minute Intermediate Light Weight T...
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 406
Workout Breakdown:
Warm-up
Circuit 01 (2x):
01 - DB Hold Sprints
02 - Halo Lunge Hops L
03 - Renegade Thrusts
04 - Halo Lunge Hops R
05 - Jump the Broom
06 - Dual Ham Swings
07 - DB Sprawl Steps
08 - Elevated Push-up...
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