Estimated Calories Burned:
287-607

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side V Sprints L
02 - Jab Squat Combo
03 - S2S Push Stacks
04 - Side V Sprints R
05 - Side Lunge Squats
06 - S2S Inchworms
07 - S2S Swing Hop Shuffles
08 - Gravity Jacks
09 - Gravity Push-ups
10 - S2S Pause Sprint Jacks
11 - Slam Tap Squats
12 - Dive-Bombers
13 - Fire Feet Hustle Taps L
14 - 180 Switch Lunges
15 - Stack-N-Row
16 - Fire Feet Hustle Taps R
17 - Step-Back Hop-Overs
18 - Box Crawls
19 - F2B Jack Sprints
20 - ISO Leg Sprints L
21 - L2R Push-ups
22 - Switch Turn Hop-Overs
23 - ISO Leg Sprints R
24 - Shoulders Knees & Toes
25 - Cardio Circuit
26 - Plyo Heismans
27 - Half & Half Push-ups
28 - Jack Kick Tap Kicks
29 - Squat Ab Twists
30 - Shuffle Tap Crawls L
31 - Teacher's Pets
32 - Jack Squats
33 - Shuffle Tap Crawls R
34 - Hi-Low Hurdle Sprints
35 - U-Turn Taps
36 - Windmill Push-ups
37 - Jump the Broom
38 - Bloodhound Lunges
39 - Inchworm Slams
40 - S2S Jab Sprints
41 - Alt Pull-In Knees
42 - Plank Extenders
43 - Agility Uppercuts
44 - 180 Squat Taps
45 - Dbl Pike-Back Push-ups
46 - 180 Sprinter Drills
47 - Swing Hop Side Lunge
48 - Back Swimmers
49 - S2S ISO Tap Sprints
50 - Mt Kickers

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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