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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Half Whole Skaters L
03 - 180 Shadow Jabs
04 - Half Whole Skaters R
05 - S2S Push-Off March
06 - F2B Jack Sprints
07 - Uppercut Knees
08 - Teacher's Pets
09 - Tri-Jab Knees
10 - S2S Shuffle Hops
11 - Speed Bag Knees
12 - Toe Tap Kicks L
13 - Tire Sprint Backs
14 - Toe Tap Kicks R
15 - 180 Brisk March
16 - 180 Pause Sprints
17 - Shuffle Jabs
18 - Tri-Knee Combo
19 - Free Throw Shots
20 - High Hand March
21 - S2S Butt Kicks
22 - F2B Jab Jacks
23 - Slam Tap Squats
24 - Box Sprints
25 - Squat Attack Combo
26 - Boomerang Sprints L
27 - F2B Hit & Runs
28 - Boomerang Sprints R
29 - Back Fist March
30 - Sprinter Drills

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.