Estimated Calories Burned:
267-545

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Tap Ab Twists
02 - ISO Dive-Bombers
03 - Side Jab Abs L
04 - Table Twist Kicks
05 - Side Jab Abs R
06 - Tri-Strike Switch
07 - Side Lunge Push L
08 - 180 Hook March
09 - Squat Ab Twists
10 - Side Lunge Push R

Circuit 02:
11 - ISO Leg Sprints L
12 - Teacher's Pets
13 - S2S Grounded Burpees
14 - ISO Leg Sprints R
15 - Tri-Climb Lunges
16 - Jack Kick Tap Kicks
17 - Split Kick Push
18 - Side Knee Uppercuts
19 - Mt. Kickers
20 - Dbl Standing Ab Twists

Circuit 03:
21 - Agility March
22 - Step Kick Burpees
23 - S2S Hustle Taps
24 - F2B Squat Pulse Walks
25 - Speed Bag Knees
26 - Sphinx Rocks
27 - Swing Kick Tap Unders L
28 - 180 Shadow Jabs
29 - Swing Kick Tap Unders R
30 - F2B Crab Taps

Circuit 04:
31 - Brisk Burpees
32 - Side Shuffle Crawls L
33 - Uppercut Knees
34 - Side Shuffle Crawls R
35 - Side Knee March
36 - Back Flex Squats
37 - Diamond Climbers
38 - Tri-Knee Combo
39 - L2R Heisman Squats
40 - Dbl Pike-Back Push

Circuit 05:
41 - 180 Brisk March
42 - Pitch-N-Switch
43 - Heel Tap Jacks
44 - Toe Tap Kicks L
45 - ISO Pike Kick-Backs L
46 - S2S Heismans
47 - Toe Tap Kicks R
48 - ISO Pike Kick-Backs R
49 - Back Fist March
50 - Ladder Pulse Push-ups

Abs:
01 - Twist Kick Taps
02 - Frog Divers
03 - Hip Dip Reachers L
04 - Flutter Kicks
05 - Hip Dip Reachers R
06 - Shin Huggers
07 - Tight Plank Holds
08 - 1-2 Tuck Crunch

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.

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