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Estimated Calories Burned:
224-461

Equipment Needed:
No Equipment / None

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - 180 Hook March
02 - ISO Dive-Bombers
03 - S2S Shuffle Taps
04 - Walking Push-ups
05 - Brisk Burpees
06 - Jack Kick Tap Kicks
07 - V-Worms
08 - ISO Sprinter Lunges L
09 - Squat Ab Burpees
10 - ISO Sprinter Lunges R
11 - Handcuff Push-ups
12 - Mt. Kickers
13 - Box Sprints
14 - S2S Burpee March
15 - Ladder Push-ups
16 - Teacher's Pets L
17 - Stack Pulse Squats
18 - Teacher's Pets R
19 - Pike-Tap Knees
20 - Side Lunge Burpees L
21 - Side Ab Jabs
22 - Side Lunge Burpees R
23 - Back Fist March
24 - Fast-Slow Push-ups
25 - Agility March
26 - Pitch-N-Switch
27 - S2S Ickey Shuffle
28 - LVL 1 Drills

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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