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Estimated Calories Burned:
278-564

Equipment Needed:
No Equipment / None

Level:
Advanced

Workout Breakdown:
4 Circuits + Burnout + Abs

Warm-up

Circuit 01
01 - 45 - 180 Hook March
02 - 45 - Side Shuffle Crawls L
03 - 30 - Power Sprints
04 - 45 - Pike-Tap Knees
05 - 45 - Tri-Switch Strikes
06 - 30 - Agility Squat Taps
07 - 45 - Side Shuffle Crawls R
08 - 45 - F2B Squat Walks
09 - 30 - Tri-Knee Combo

Circuit 02
01 - 45 - Brisk March Burpees
02 - 45 - Swing Kick Tap-Unders L
03 - 30 - F2B Uppercuts
04 - 45 - Downward Geckos
05 - 45 - Side Lunge Squats
06 - 30 - Standing Karaokes
07 - 45 - Swing Kick Tap-Unders R
08 - 45 - F2B Ickey Sprints
09 - 30 - Mousetraps

Circuit 03
01 - 45 - Side Knee Strikes
02 - 45 - F2B Thigh Blaster Crawls
03 - 30 - Twist Ab Swing Kicks
04 - 45 - Pitch-N-Switch
05 - 45 - Ladder Push-ups
06 - 30 - Heel Tap Jacks
07 - 45 - Teacher's Pets
08 - 45 - Side Lunge Ab Twists
09 - 30 - B-Boy Push-ups

Circuit 04
01 - 45 - S2S Shuffle Taps
02 - 45 - Squat Jab Comob
03 - 30 - Tap Ab Twists
04 - 45 - ISO Dive-Bombers
05 - 45 - Mt Kickers
06 - 30 - S2S Pause Sprints
07 - 45 - Toe Tap Kicks
08 - 45 - Squat Ab Burpees
09 - 30 - Agility March

Burnout - Hi-Low Tap-Outs

01 - 1-2 Tuck Crunch
02 - Twist Knee Kick-Backs L
03 - Crunch Punches
04 - Twist Knee Kick-Backs R
05 - Scissor Heel Taps
06 - Seated Bicycles
07 - Sprinter Abs
08 - Corenadoes

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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