Estimated Calories Burned:
162-349

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
45 - Squat Ab Burpees
45 - Side Knee March
30 - Jumping Jabs
45 - Hacky Sack Taps
45 - Agility Uppercuts
30 - Push-up Jabs

Circuit 02
45 - 180 Hook March
45 - S2S Plank Step-ups
30 - Tri-Jab Knees
45 - Step Tap Jacks
45 - Accordions
30 - Side Knee Plank

Circuit 03
45 - Free Throw Steps
45 - Hi-Low Abs
30 - Shuffle Jabs
45 - ISO Sprint-Ups
45 - Half & Half Push-ups
30 - Grab Ab Taps

Circuit 04
45 - S2S Jab March
45 - Alt Knee Step-ups
30 - 180 Jabs
45 - 180 Knee March
45 - Trinity Kicks
30 - Pulse-ups

Circuit 05
45 - Back Fist March
45 - Pitch-N-Switch
30 - Power Core Combo
45 - Jab Squat Combo
45 - S2S Push-N-Step
30 - Tri-Knee Combo

Burnout!!! - Low Impact Drills

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.