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Estimated Calories Burned:
148-386

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Dbl Tap Sprints
02 - 45 - Sumo Strikes
03 - 30 - Tri-Jab Tucks
04 - 45 - F2B Frog Lunges
05 - 45 - Vitruvian Holds
06 - 30 - 180 Burpees
07 - 45 - Juggler Squats
08 - 45 - S2S Jab Sprints
09 - 30 - S2S Clap Push-ups

Circuit 02
01 - 45 - Tr-Star Squats
02 - 45 - WALLLLLKERS
03 - 30 - Shadow Jabs
04 - 45 - 180 Knee Sprints
05 - 45 - Walking Burpees
06 - 30 - Jab Squat Kicks
07 - 45 - Stork Sprints
08 - 45 - Criss-Cross Tucks
09 - 30 - Push-up Jacks

Circuit 03
01 - 45 - S2S Hurdles
02 - 45 - Pike Tap Tucks
03 - 30 - Heel Tap Jacks
04 - 45 - Power Strike Burpees
05 - 45 - Accordions
06 - 30 - Wide Knee Sprints
07 - 45 - Stacker Jacks
08 - 45 - Long Jump Burpees
09 - 30 - Seal Clappers

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.