Estimated Calories Burned:
412-817

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

01 - Butt Kicks
02 - S2S Heismans
03 - Side Knees
04 - S2S Hustle Taps
05 - Alt Step Jacks
06 - L2R High Knees
07 - Boomerang Sprints L
08 - Hot Hand Sprints
09 - Boomerang Sprints R
10 - Half Juggler Sprints
11 - Hustle Tap Hops L
12 - Hater Sprints
13 - Hustle Tap Hops R
14 - Fast-Slow Tap-Unders
15 - Half Whole Tucks L
16 - Hammer Sprints
17 - Half Whole Tucks R
18 - Tri-Fly Sprints
19 - Sky Switch Sprints
20 - 180 Tri-Switch Lunge
21 - Power Sprints
22 - Relay Sprints
23 - Toe Tap Kicks L
24 - Traffic Sprints
25 - Toe Tap Kicks R
26 - Slanted Sprints L
27 - 180 Agilities
28 - Slanted Sprints R
29 - U-Turns
30 - S2S Swing Kick Shuffle
31 - Tri-Switch Jacks
32 - Tension Tap Sprints
33 - High Higher Highest Knees
34 - Running Errands L
35 - Speed Jugglers
36 - Running Errands R
37 - Plyo Hurdles
38 - S2S Hi-Low Hurdles
39 - Hop-Over Tucks
40 - 180 Hook Sprints
41 - Swing Hop Sprint Overs L
42 - Stork Tap Hops
43 - Swing Hop Sprint Overs R
44 - Hi-Low Ladder Drills
45 - F2B Uppercuts
46 - 180 Jugglers
47 - Hollerlujahs L
48 - Brisk March Jugglers
49 - Hollerlujahs R
50 - Tire Sprint-Backs
51 - Dbl Tap Sprints
52 - Side Jab Abs L
53 - Sky Switch Lunges
54 - Side Jab Abs R
55 - F2B Jack Sprints
56 - 180 Sprinter Drills
57 - S2S Tri-Strike Twists
58 - 180 Plyo Heismans
59 - High Knee Jugglers
60 - S2S ISO Tap Sprints
61 - F2B Pedal Squats
62 - Hi-Low 180 Hook Sprints
63 - In & Out Sprints
64 - ISO Agility Steps L
65 - Mo-Towns
66 - ISO Agility Steps R
67 - Jump the Broom
68 - Sagat Sprints
69 - Swing Kick Jacks
70 - 180 Pause Sprints
71 - Take-Off Sprints
72 - S2S Butt Kicks
73 - L2R Money Jacks
74 - Hit & Runs
75 - 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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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.

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