Estimated Calories Burned:
136-287

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Tap Ab Twists
02 - ISO Dive-Bombers
03 - Side Jab Abs L
04 - Table Twist Kicks
05 - Side Jab Abs R
06 - Tri-Strike Switch
07 - Side Lunge Push L
08 - 180 Hook March
09 - Squat Ab Twists
10 - Side Lunge Push R

11 - ISO Leg Sprints L
12 - Teacher's Pets
13 - S2S Grounded Burpees
14 - ISO Leg Sprints R
15 - Tri-Climb Lunges
16 - Jack Kick Tap Kicks
17 - Split Kick Push
18 - Side Knee Uppercuts
19 - Mt. Kickers
20 - Dbl Standing Ab Twists

21 - 180 Brisk March
22 - Pitch-N-Switch
23 - Heel Tap Jacks
24 - Toe Tap Kicks L
25 - ISO Pike Kick-Backs L
26 - S2S Heismans
27 - Toe Tap Kicks R
28 - ISO Pike Kick-Backs R
29 - Back Fist March
30 - Ladder Pulse Push-ups

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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