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Estimated Calories Burned:
126-215

Equipment Needed:
None / Bodyweight

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Marching Knees
02 - Jab Squat Combo
03 - Twist Tap Jacks
04 - Back Fist March
05 - Free Throw Shots
06 - Brisk Ab Twists
07 - Tri-Knee Combo
08 - F2B Jabs Switch
09 - 3-Way March
10 - Tri-Jab Knees
11 - Cardio Circuit
12 - S2S Heismans
13 - Squat Twist Jabs
14 - Speed Bag Knees
15 - ISO Leg Sprints

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.