Estimated Calories Burned:
412-816

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

01 - 1-2-3 Knees
02 - 180 Brisk March
03 - Trinity Steps L
04 - Hi-Low Rapid Jab March
05 - Trinity Steps R
06 - Take a Bow
07 - 180 Agility Steps
08 - ISO Leg Sprints L
09 - S2S Push Steps
10 - ISO Leg Sprints R
11 - Raise the Roof
12 - Dbl Hustle Taps
13 - S2S Hi-Low Pedals
14 - S2S Front Jabs
15 - In & Out Step Crunch L
16 - Agility March
17 - In & Out Step Crunch R
18 - 180 Shadow Jabs
19 - Hi-Jack Low Pedals
20 - Hi-Low Present Passers L
21 - Mo-Towns
22 - Hi-Iow Present Passers R
23 - U-Step Strikes
24 - In & Out Pedal Feet
25 - Tri-Strike Switch
26 - F2B Tri-Steps
27 - ISO L Steps L
28 - S2S Shuffle Jabs
29 - ISO L Steps R
30 - Free Throws
31 - Cab Calloways L
32 - S2S Eagle Wing Taps
33 - Cab Calloways R
34 - Mummy March
35 - Running Errands L
36 - F2B Ickey March
37 - Running Errands R
38 - Dbl Pump Wide Knees
39 - Teacher's Pets
40 - Typewriter Pedals
41 - ISO L Ropes L
42 - Step Jacks
43 - ISO L Ropes R
44 - S2S Uppercut Hustles
45 - Diagonal Dash L
46 - Power Steps
47 - Diagonal Dash R
48 - F2B Jabs
49 - Running Mans
50 - S2S Brisk Pedals
51 - S2S Shuffle Crosses
52 - Dbl Side Knees
53 - Relay Taps
54 - B-Boy Steps
55 - Take-Off March
56 - A-Jacks L
57 - Pedal Up March Back
58 - A-Jacks R
59 - 180 Knees
60 - Back Fist March
61 - ISO Agility Steps L
62 - Back Flex Steps
63 - ISO Agility Steps R
64 - Downward Strikes
65 - Half Whole Taps L
66 - Side Strikes
67 - Half Whole Taps R
68 - Upward Strikes
69 - L2R Pedal Feet
70 - In & Out Knees
71 - F2B Tire Steps
72 - S2S Push March
73 - Diagonal Steps L
74 - Uppercut March
75 - Diagonal Steps R
76 - Running Man Pulls
77 - S2S High Low Pedals
78 - X-Steps
79 - Side Jab Steps L
80 - F2B March
81 - Side Jab Steps R
82 - S2S Grounded Shuffle
83 - Chicken Stomp
84 - Snow Shovelers L
85 - Uppercut Pumps
86 - Snow Shovelers R
87 - F2B Agility March
88 - S2S Heismans Twists
89 - F2S Jab Steps L
90 - Staying Alive
91 - F2S Jab Steps R
92 - Amp It Up
93 - Speed Bag March L
94 - Reverse L Steps L
95 - Speed Bag March R
96 - Reverse L Steps R
97 - S2S Jab March
98 - Ryu Kens
99 - A-Switch Knees
100 - Quick Agility Steps

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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