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Estimated Calories Burned:
270-551

Equipment Needed:
No Equipment / None / Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 -
01 - 15 - Power Sprints
02 - 30 - Relay March
03 - 45 - Jack Kick Tap Kicks
04 - 60 - Box Pause Sprints
05 - 45 - Agility March
06 - 30 - Standing Karaokes
07 - 15 - Fender Taps

Circuit 02 -
01 - 15 - Brisk March
02 - 30 - Alt Step Jacks
03 - 45 - S2S Tap-Off Sprints
04 - 60 - ISO Leg Sprints
05 - 45 - Tri-March Jacks
06 - 30 - Tri-Knee Combo
07 - 15 - Tri-Switch Lunge

Circuit 03 -
01 - 15 - F2B Uppercuts
02 - 30 - S2S Shuffle Taps
03 - 45 - Side Jab Abs
04 - 60 - Toe Tap Kicks
05 - 45 - S2S Push Off Knees
06 - 30 - Switch Lunge Taps
07 - 15 - Agility Drills

Circuit 04 -
01 - 15 - S2S Hurdle March
02 - 30 - Heel Tap Jacks
03 - 45 - Teacher's Pets
04 - 60 - F2B Ickey Sprints
05 - 45 - Back Fist March
06 - 30 - Twist Ab Swing Kicks
07 - 15 - Tap Under Hops

Circuit 05 -
01 - 15 - Boxer Sprints
02 - 30 - Free Throw Taps
03 - 45 - Tri-Switch Strikes
04 - 60 - Marcher Drills
05 - 45 - Dbl Jack Knees
06 - 30 - S2S Pause Sprints
07 - 15 - 180 Brisk March

Burnout - Strike March Kicks

Abs -
01 - Sprinter Abs
02 - Full Crunch Twists
03 - Bull Frogs
04 - Low Plank Knees
05 - Xs & Os
06 - Seated Scissor Tucks
07 - Rolling V-Taps
08 - Bicycles
09 - Genie Crunch
10 - ISO Leg Switch Holds

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.