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Estimated Calories Burned:
113-264

Equipment Needed:
No Equipment / None + Mat

Level:
Beginners - Intermediate

Workout Breakdown:

Warm-up

01 - 180 Brisk March
02 - S2S Pause Sprints
03 - Tri-March Jacks
04 - Open Box Sprints
05 - Free-Throw Shots
06 - Jumping Jacks
07 - Free-Throw Taps
08 - 180 Jacks
09 - Bob & Jab
10 - Butt Kicks
11 - Shuffle Jabs
12 - Hiker Sprints
13 - S2S Hurdle Sprints
14 - F2B Uppercuts
15 - Hi-Low Hurdle Sprints
16 - Uppercut Knees
17 - Brisk March Jabs
18 - Side Knees
19 - S2S Jab Sprints
20 - Tri-Knee Combo
21 - 180 Jump Ropes
22 - Criss-Cross Knees
23 - L2R Rope Sprints
24 - Mummy March
25 - Tire Steps
26 - High March
27 - Tire Sprints
28 - High Knees

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.