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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment / None + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Pump Break Sprints
02 - Alt Heel Taps
03 - Toe Tap Kicks L
04 - F2B Uppercuts
05 - Toe Tap Kicks R
06 - S2S Jab Sprints
07 - 180 Jacks
08 - Back Fist Sprints
09 - Tire Steps
10 - Hi-Fly Sprints

Circuit 02 (2x):
11 - Agility Sprints
12 - Quick Knee Shuffle
13 - Standing Ab Twists
14 - Box Sprints
15 - 180 Jabs
16 - Brisk Jugglers
17 - Free Throw Shots
18 - Sprinter Drills
19 - Tri-Knee Combo
20 - Cardio Circuit

Circuit 03 (2x):
21 - 180 Sprints
22 - Boomerang Sprints L
23 - Washboard Sprints
24 - Boomerang Sprints R
25 - Speed Bag Knees
26 - 180 Sprinter Drills
27 - Butt Kick Jacks
28 - Alt Side Knees
29 - S2S Sprinter Taps
30 - In & Out Knees

Circuit 04 (2x):
31 - Hurdle Sprints
32 - Side Knee Sprints
33 - S2S Heismans
34 - High Climbers
35 - Relay Sprints
36 - Tri-Jab Knees
37 - Pogo Twists
38 - Criss-Cross Knees
39 - Hit & Runs
40 - Hiker Sprints

Mat Abs:
01 - Half Bikes L
02 - Pot Stirs
03 - Half Bikes R
04 - Hi-Low Heel Taps
05 - Reclined Bull-Frogs
06 - Half Canons
07 - S2S Hammer Crunch
08 - Seated Bicycles

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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