Equipment Needed: Bodyweight + Mat
Level: Advanced-EXTREME
Calories Burned: 471

Workout Breakdown:

Warm-up

01 - Butt Kicks
02 - Hustle Tap Hops L
03 - Alt Step Jacks
04 - Hustle Tap Hops R
05 - Fast-Slow Tap-Unders
06 - 180 Juggler Pause Hops
07 - Slanted Sprints L
08 - S2S Hi-Low Hurdles
09 - Slanted Sprints R
10 - L2R Money Jacks
11 - 180 Fly Sprints
12 - Shoestring Sprints
13 - 180 Sprinter Drills
14 - 3 Station High Knees
15 - 180 Agility Feet
16 - S2S Hustle Swing Kicks
17 - Hot Hand Butt Kicks
18 - Half Whole Hands-Up L
19 - Power Sprints
20 - Half Whole Hands-Up R
21 - Tri-Switch Jacks
22 - Half Juggler Sprints
23 - Box Jugglers
24 - Plyo Heismans
25 - Strict L-Hops L
26 - Sprinter Lunge Hops
27 - Strict L-Hops R
28 - 180 High Knee Tap-Unders
29 - Hello My Ladies L
30 - Relay Sprints
31 - Hello My Ladies R
32 - Puddle Hop Sprints
33 - Quick Pause Sprints
34 - Traffic Sprints
35 - Dbl Tap Sprints
36 - Hit & Runs
37 - Hi-Wide Sprints
38 - Boomerang Sprints
39 - FWD Knee Sprint Backs
40 - Sprinter Tucks

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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