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Estimated Calories Burned:
156-403

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hook-Knee Shuffle
02 - 45 - Side Knee Climbers
03 - 30 - Shadow Jabs
04 - 45 - Stork Kicks
05 - 45 - Mt. Kickers
06 - 30 - Heel Tap Jacks
07 - 45 - Power Kick Burpees
08 - 45 - Taunt Jabs
09 - 30 - Switch Kicks

Circuit 02
01 - 45 - Ninja Tap Burpees
02 - 45 - Kicking Jacks
03 - 30 - Down Strikes
04 - 45 - Side Lunge Kicks
05 - 45 - Shuffle Kicks
06 - 30 - Power Core Combo
07 - 45 - ISO Kick Burpees
08 - 45 - Hit & Run
09 - 30 - Mt. Tappers

Circuit 03
01 - 45 - S2S Jab Sprints
02 - 45 - Sagat Burpees
03 - 30 - Uppercut Hops
04 - 45 - Squat Ab Twist
05 - 45 - Body Bangers
06 - 30 - Jab Squat Kicks
07 - 45 - Quick Knee Shuffle
08 - 45 - X Block Squats
09 - 30 - Seppuku Jumps

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.