Estimated Calories Burned:
275-553

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Skater Hops
02 - Squat Ab Twists
03 - Inchworms
04 - Jumping Jabs
05 - Gravity Steps
06 - F2B Uppercuts
07 - Hill Climbers

08 - F2B High Steps
09 - Knee Drivers L
10 - S2S Squat Steps
11 - Knee Drivers R
12 - Stack-up Rows
13 - Bird-Dogs
14 - A-Jacks

15 - In & Out Pedals
16 - Squat Wide Side Lunge L
17 - S2S Push-off March
18 - Squat Wide Side Lunge R
19 - Negative Push-ups
20 - F2B Jab Jacks
21 - Cross Tap Squats

22 - Butt Kicks
23 - Free Throw Shots L
24 - L2R Heisman Squats
25 - Free Throw Shots R
26 - Alt Step-Ups
27 - Dead-Man Push-ups
28 - S2S Ickey Sprints

Abs:
01 - Alt Crunch Heel Taps
02 - Seated Tuck Twists
03 - Mod Bicycles
04 - Hi-Low V-Crunch
05 - Shoulder Tap Planks
06 - Seated In & Out Leg Lifts
07 - Glute Bridge Walks
08 - Knee Tap Crunch

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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