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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Wide Sprints
02 - 45 - Relay Sprints
03 - 45 - Alt. Knee Sprints
04 - 30 - Jump Ropes
05 - 45 - Log Jumps
06 - 45 - Relay Climbers
07 - 45 - Box Jugglers
08 - 30 - Butt Kicks

Circuit 02
01 - 45 - 180 Burst Sprints
02 - 45 - Plyo Hurdles
03 - 45 - Hit & Run
04 - 30 - Heel Tap Jacks
05 - 45 - Heisman Sprints
06 - 45 - 180 Hi-Jacks
07 - 45 - Mt. Reachers
08 - 30 - 180 Twist Sprints

Circuit 03
01 - 45 - Hurdle Sprints
02 - 45 - Shuffle Twists
03 - 45 - LVL 3 Sprints
04 - 30 - Butt Kick Hops
05 - 45 - Soldier Taps
06 - 45 - Stork Sprints
07 - 45 - Box Sprints
08 - 30 - Gravity Climbers

Circuit 04
01 - 45 - Sprinter Drills
02 - 45 - S2S Jab Sprints
03 - 45 - Cardio Circuit
04 - 30 - Tri-Switch Lunges
05 - 45 - Quick Knee Shuffle
06 - 45 - Juggler Knees
07 - 45 - Tire Runs
08 - 30 - Strugglers

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.