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 - Dbl Jump Jabs
02 - 30 - Hiker Sprints
03 - 45 - S2S Push-ups
04 - 30 - Speed Bags
05 - 45 - Majesty Squats
06 - 30 - Quick Knees
07 - 45 - F2B Jack Sprints
Circuit 02
01 - 45 - Box Sprints
02 - 30 - Tri-Knee Combo
03 - 45 - Half & Half Push-ups
04 - 30 - Alt Lunge Squat
05 - 45 - S2S Knee Sprints
06 - 30 - Tri-Switch Lunge
07 - 45 - Tire Sprints
Circuit 03
01 - 45 - Cardio Circuit
02 - 30 - Jab Kick Squat
03 - 45 - 180 Knee Sprints
04 - 30 - S2S Heismans
05 - 45 - S2S Plank Walk
06 - 30 - Switch Feet
07 - 45 - Sprinter Drills
Circuit 04: Abs
01 - 45 - Half Canons
02 - 30 - Bicycles
03 - 45 - 3-Way Sit-ups
04 - 30 - Vs & Os
05 - 45 - Tornadoes
06 - 30 - Alt Knee Taps
07 - 45 - L2R Toe Taps
Stretch
Up Next in INTERMEDIATE (Updates Daily)
-
30 Minute 90s Themed Walking Workout ...
Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 480
Weights Used: None
Intervals: 30/15Workout Breakdown:
01 - Base Step
02 - S2S Morphin Time Steps
03 - Stretch Arms Strong
04 - Creepy Crawlers
05 - Hakuna Matata
06 - F2B House Party Steps
07 - Macarena Steps
08 ... -
15 Minute Shoulder & Triceps Workout ...
Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 197
Weights Used: 10-35lbs [4.5-16g]
Intervals: 40/15Workout Breakdown:
*Warm up before starting
01 - S2S Arnold Press
02 - Lumberjack Tri Press
03 - Sup World Lat Sweeps
04 - Tri Kick-Back Steps
05 - W-Raise Press Step... -
30 Minute Easy Stepping Cardio Workou...
Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned:
Weights Used: None
Intervals: 30/15Workout Breakdown:
01 - Base Step
02 - High March
03 - Chest Clap Steps
04 - Back Pull Butt Kicks
05 - Hi-Low Ice Skater Steps
06 - S2S Shuffle Drives
07 - Grounded Jab Step-Backs
...
25 Comments