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Estimated Calories Burned:
228-511

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Field Goal Sprints
02 - 45 - Free Throw Burpees
03 - 30 - Shadow Jabs
04 - 45 - Gridiron Sprints
05 - 45 - Agility Tucks
06 - 30 - Ski Ab Twists
07 - 45 - 4 Punch Shuffle
08 - 45 - Home-Run Dives
09 - 30 - Pick-N-Shoot

Circuit 02
01 - 45 - Shuttle Climbers
02 - 45 - Heavy Hitters
03 - 30 - L2R Ollie Taps
04 - 45 - Skater Sprints
05 - 45 - Ski Burpees
06 - 30 - S2S Heismans
07 - 45 - Spike Bump Squats
08 - 45 - Swim-N-Surf
09 - 30 - Juggler Knees

Circuit 03
01 - 45 - S2S Pitch-N-Tucks
02 - 45 - F2b Squat Shots
03 - 30 - Speed Bag Knees
04 - 45 - Sprinter Drills
05 - 45 - Striker Squats
06 - 30 - Skip Ropes
07 - 45 - Heisman Sprints
08 - 45 - S2S Backhands
09 - 30 - Drop-N-Shoot

Circuit 04
01 - 45 - Cross-Over Lunges
02 - 45 - Relay Sprints
03 - 30 - Blocker Squat
04 - 45 - Tire Runs
05 - 45 - Mt. Lovers
06 - 30 - Pushup Jabs
07 - 45 - S2S Hurdles
08 - 45 - Football Drills
09 - 30 - Scramble Jabs

Circuit 05
01 - 45 - Defensive Hop Squats
02 - 45 - Lvl 3 Sprints
03 - 30 - F2B Uppercuts
04 - 45 - Scrimmage Pushups
05 - 45 - Strike-out Climbers
06 - 30 - Hi-Low Ropes
07 - 45 - Field Goal Kicks
08 - 45 - Long Jumps
09 - 30 - 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.