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Estimated Calories Burned:
160-339

Equipment Needed:
No Equipment

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

0
01 - S2S Hurdle Sprints
02 - Side Knees L
03 - Dbl Jump Jabs
04 - Inchworms
05 - Side Knees R
06 - Free Throw Shots
07 - Trinity March
08 - Half & Half Push
09 - Agility Sprints

10 - Cardio Circuit
11 - Squat Jab Combo
12 - 180 Shadow Jabs
13 - Squat Ab Twists
14 - Uppercut Knees
15 - Hustle Taps
16 - Swimmer Push-ups
17 - Back Fist March
18 - Toe Tap Kicks L

19 - ISO Leg Sprints L
20 - Push-Off Sprints
21 - Side Lunge Squats L
22 - Alt Step Jacks
23 - Side Lunge Squats R
24 - L2R Push-ups
25 - Speed Bag Knees
26 - S2S Shuffle Hops
27 - Toe Tap Kicks R

28 - ISO Leg Sprints R
29 - Tri-Jab Knees
30 - Cheerleaders L
31 - Hiker Sprints
32 - Cheerleaders R
33 - Pike-Tap Push-ups
34 - 180 Jumping Jacks
35 - Power Core Combo
36 - Butt Kicks

37 - Tri-Knee Combo
38 - Side Back Lunge L
39 - Heel Taps Abs
40 - Side Back Lunge R
41 - Warrior Push-ups
42 - Hit & Runs
43 - Slam Tap Squats
44 - Brisk Tap Jacks
45 - Push-up Punches

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.