Estimated Calories Burned:
155-326

Equipment Needed:
No Equipment & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Butterfly Sprints
03 - Relay Sprints
04 - Swing Hop Sprints L
05 - 180 Tri-Switch Lunges
06 - Swing Hop Sprints R
07 - Agility Drills
08 - A Jacks
09 - S2S Tap Under Sprints
10 - Standing Ab Twists

11 - Slanted Sprints
12 - S2S Pause Sprints
13 - 180 High Higher Highest Knees
14 - Half Whole Skaters L
15 - Uppercut Knees
16 - Half Whole Skaters R
17 - S2S Push Jacks
18 - 180 Plyo Heismans
19 - S2S Surrender Sprints
20 - Hi-Wide Sprints

21 - F2B Jumping Jacks
22 - Side V Sprints L
23 - Alt Step jacks
24 - Side V Sprints R
25 - S2S Hustle Taps
26 - S2S Ickey sprints
27 - Mo-Towns
28 - Take-Off Sprints
29 - F2B Uppercuts
30 - In & Out 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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