Estimated Calories Burned:
248-502

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - 180 Hook March
02 - Shuffle Tap Step-Downs L
03 - Side Lunge Ab Twists L
04 - ISO Dive-Bombers
05 - Tri-Jab Squat Taps
06 - Shuffle Tap Step-Downs R
07 - Side Lunge Ab Twist R
08 - Mt Kickers
09 - Mt Climbers

Circuit 02 (2x):
10 - Agility March
11 - ISO Leg Sprints L
12 - Mini-Hop Squat Taps
13 - F2B Crawls
14 - ISO Leg Sprints R
15 - Jack Kick Tap Kicks
16 - S2S Walking Push-ups
17 - Tri-Strike Switch
18 - S2S Grounded Step-Downs

Circuit 03 (2x):
19 - Side Jab Abs L
20 - S2S Hustle Tap Knees
21 - Earthworms
22 - Side Jab Abs R
23 - Side Lunge Squats
24 - S2S Uppercut Pedals
25 - Split Kick Push
26 - S2S Quick Pause Sprints
27 - UPS Burpees

Circuit 04 (2x):
28 - Brisk March Step-Downs
29 - Side Jab Squat Combo
30 - Toe Tap Kicks L
31 - Dbl Push Pike-Backs
32 - S2S Hustle Step-Downs
33 - Toe Tap Kicks R
34 - Bob & Jab Squats
35 - Side Knee March
36 - Diamond Climbers

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.