Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
145-316
Equipment Needed:
None
Level:
Beginners-Intermediate
Workout Breakdown:
Warm-Up
01 - Box Sprint Jacks
02 - S2S Jab Sprints
03 - Majesty Squats
04 - Cardio Circuit
05 - Tri-Switch Knees
06 - S2S Jab Jacks
07 - Box Sprints
08 - Cheerleaders
09 - Jumping Jabs
10 - LVL 3 Sprints
11 - Quick Switches
12 - Tire Runs
13 - F2B Jabs
14 - 180 Knee Sprints
15 - Criss-Cross Knees
16 - Plyo Heismans
17 - Power Core Combo
18 - Shuttle Sprints
19 - Hit & Run
20 - Sprinter Drill
Stretch
Up Next in INTERMEDIATE (Updates Daily)
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30 Minute All Over Abs & Core Strengt...
Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 387
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Sunrise Squats
02 - Standing Twists
03 - Windmill Sweeps
04 - S2S Hurdle Steps
05 - Cossack Threaders
06 - Alt OH Side Stretch...
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30 Minute One Dumbbell Standing Abs &...
Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 454
Weights Used: 15 lbs [7 kg]
Workout Breakdown:
Warm-up:
01 - Step-Up Kicks
02 - Bullet Time Swings
03 - Sunrise Squats
04 - Side Lunge Taps
05 - Wide Drive Twists
06 - Kang Squats01 - ISO DB Swings
02 - Wood Chops... -
30 Minute COMPLETE Upper Body Workout...
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 309
Weights Used: 15-20 lbs [7-9 kg]
Workout Breakdown:
Warm-up:
01 - Chest Fly Steps
02 - Standing Twists
03 - Expanding Shoulder Swings
04 - Modified Push-ups
05 - Rocking Rainbow Threaders
06 - Wrist Stretch01 - Dbl H...
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