Estimated Calories Burned:
139-281
Equipment Needed:
No Equipment + Mat
Level:
Intermediate
Workout Breakdown:
Warm-up
01 - S2S Skater Hops
02 - Squat Ab Twists
03 - Inchworms
04 - Jumping Jabs
05 - Gravity Steps
06 - F2B Uppercuts
07 - Hill Climbers
08 - F2B High Steps
09 - Knee Drivers L
10 - S2S Squat Steps
11 - Knee Drivers R
12 - Stack-up Rows
13 - Bird-Dogs
14 - A-Jacks
15 - In & Out Pedals
16 - Squat Wide Side Lunge L
17 - S2S Push-off March
18 - Squat Wide Side Lunge R
19 - Negative Push-ups
20 - F2B Jab Jacks
21 - Cross Tap Squats
22 - Butt Kicks
23 - Free Throw Shots L
24 - L2R Heisman Squats
25 - Free Throw Shots R
26 - Alt Step-Ups
27 - Dead-Man Push-ups
28 - S2S Ickey Sprints
Abs:
01 - Alt Crunch Heel Taps
02 - Seated Tuck Twists
03 - Mod Bicycles
04 - Shoulder Tap Planks
05 - Knee Tap Crunch
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.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
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.
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