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Estimated Calories Burned:
242-512

Equipment Needed:
No Equipment / None

Advanced-EXTREME

Workout Breakdown:

01 - S2S Hi-Low Sprints
02 - Agility Drills
03 - Cardio Circuit
04 - Stork Tap Sprints
05 - Side Knee Climbers
06 - Signal Sprints
07 - Quicksand Sprints
08 - Fast-Slow Tap-Unders
09 - S2S Swing Hop Sprints L
10 - Jack Kick Tap Kicks
11 - Juggler Sprints
12 - S2S Swing Hop Sprints R
13 - Speed Bag Knees
14 - Relay Sprints
15 - 3 Station Sprints
16 - 180 Switch Lunges
17 - Side Knee High Climbers
18 - Boomerang Sprints L
19 - S2S Push-off Sprints
20 - Money Grabbers
21 - Boomerang Sprints R
22 - Brisk Jugglers
23 - Back Clap Tap-Unders
24 - Box Sprints
25 - LVL 3 Sprints
26 - Side Jab Abs
27 - S2S Shoelace Sprints
28 - Tri-Switch Jacks
29 - Tension Tap Sprints
30 - Tri-Strike Switches
31 - 180 Juggler Sprints
32 - Heismans Hustles
33 - Hollerlujahs
34 - F2B Jack Sprints
35 - Hustler Tap Sprints L
36 - F2B Ickey Sprints
37 - F2B Hot Hands
38 - Hustler Tap Sprints R
39 - Back Fist Sprints
40 - Take-Off 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.