Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
147-319
Equipment Needed:
Mat
Level:
Beginners-Intermediate
Workout Breakdown:
Warm-Up
Circuit 01
01 - 45 - Side Knee Sprints
02 - 30 - Jumping Jabs
03 - 45 - Squat Ab Lunge
04 - 30 - Switch Feet
05 - 45 - Half & Half Push-ups
06 - 30 - Step-up Knees
07 - 45 - F2B Jack Sprints
Circuit 02
01 - 45 - Hurdle Sprints
02 - 30 - Dbl Squat Kicks
03 - 45 - 180 Knee Sprints
04 - 30 - Mo-Towns
05 - 45 - Warrior Push-ups
06 - 30 - Tri-Jab Knees
07 - 45 - LVL 3 Sprints
Circuit 03
01 - 45 - S2S Jab Sprints
02 - 30 - Half Diamonds
03 - 45 - Cardio Circuit
04 - 30 - Criss-Cross Knees
05 - 45 - Inchworms
06 - 30 - Swimmer Push-ups
07 - 45 - 180 Quick Knees
Circuit 04
01 - 45 - Star Crunch
02 - 30 - Dbl High Taps
03 - 45 - Crunch Jabs
04 - 30 - Genie Pulses
05 - 45 - Tornadoes
06 - 30 - Flutter Kicks
07 - 45 - Half Canons
Stretch
Up Next in INTERMEDIATE (Updates Daily)
-
30 Minute Standing Light Weight Worko...
Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 400
Weights Used: 15lbs [6.8kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - Standing Twists
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - The Windmill
06 - Cossack Threaders
07 - Ham Scoop Sw... -
30 Minute Full Body Seated Chair Work...
Equipment Needed: Light Dumbbells + Chair
Level: Intermediate
Calories Burned: 410
Weights Used: 10lbs [4.5kg]
Intervals: 30/15Workout Breakdown:
Warm-up
01 - Seated Sprints
02 - Seated Jack Kick-Outs
03 - Seated Triangle Twists
04 - OH Side Stretch
05 - Reclined Crunch Drives
06 - Seated BW ... -
15 Minute Intermediate Standing Cardi...
Equipment Needed: No Equipment
Level: Intermediate
Calories Burned: 225
Steps: 2457
Workout Breakdown:
01 - Power Push Sprints
02 - Side Jab Abs
03 - Hi-Low Present Passers L
04 - Standing Russian Twist Pumps
05 - Hi-Low Present Passers R
06 - F2B Uppercut Knees
07 - Dbl Drive Slant Hops
08 -...
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