Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 532

Workout Breakdown:

Warm-up:
01 - Jump Ropes
02 - Lateral Jumping Jacks
03 - Knee Swing Hops
04 - S2S Halo Lunge Taps
05 - Ham Scoops

Workout:
01 - Traffic Sprints
02 - Hustle Tap Power Drives L
03 - Tension Tap Sprints
04 - Hustle Tap Power Drives R
05 - Kid-N-Play Sprints
06 - F2B Fast-Slow Tap-Unders
07 - Half Whole Hollers L
08 - Open Box Jugglers
09 - Half Whole Hollers R
10 - 180 Pause Sprint Hops
11 - LVL 3 Side Knees L
12 - S2S ISO Karaoke Sprints
13 - LVL 3 Side Knees R
14 - S2S Grab Shoot Hops
15 - L2R Money Jacks
16 - Hi-Low Hot Hand Sprints
17 - Tuck Jacks
18 - Prisoner Skaters
19 - S2S Plyo Knee Uppercuts L
20 - ISO Mad-Man Hops L
21 - Half Juggler Sprints
22 - S2S Plyo Knee Uppercuts R
23 - ISO Mad-Man Hops R
24 - Relay Sprints
25 - Plyo Heisman Slams L
26 - 3-Way Ball Slams
27 - Plyo Heisman Slams R
28 - S2S Slanted Skip Ropes
29 - S2S Hustle Tap Hops L
30 - Dbl Tap Fly Sprints
31 - S2S Hustle Tap Hops R
32 - S2S Sagat Sprints
33 - S2S Jab Cross Shuffle
34 - 180 Tap-Under Sprints

Finisher - S2S Tri-Tuck Sprints

Cool-Down:
01 - Forward Rocks
02 - Walk the Dog
03 - Best Stretch L/R
04 - Rev 90/90 Switches
05 - Glutes Stretch L
06 - Glutes Stretch R

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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