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Estimated Calories Burned:
135-257

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Light Jog
02 - High Knees
03 - Jumping Jabs
04 - Dbl Jump Jabs
05 - Half & Half Push-ups
06 - Full Push-ups
07 - Free Throw Shots
08 - Free Throw Burpees
09 - Jab Squat Combo
10 - Jab Squat Kicks
11 - Alt Heel Taps
12 - Jugglers
13 - S2S Heismans
14 - Tire Sprints
15 - Rocking Geckos
16 - Gecko Push-ups
17 - Tri-Switch Lunges
18 - Plyo Lunges
19 - Hurdle Squats
20 - 180 Heisman Squats
21 - Hiker Sprints
22 - Wide Knee Sprints
23 - Tri-Jab Knees
24 - Tri-Jab Tucks
25 - Stack Push-ups
26 - Accordions
27 - In & Out Knees
28 - In & Out Tucks
29 - Stack Squats
30 - Stack Squat Hops
31 - Standing Abs
32 - Hopping Abs
33 - Alt Side Knees
34 - Tri-Knee Combo
35 - L2R Push-ups
36 - S2S Push-ups
37 - Push-up Taps
38 - Pike-Tap Push-ups
39 - Box Sprints
40 - Box Jugglers

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.