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Estimated Calories Burned:
192-470

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Gecko Sprints
02 - 45 - Squat Ab Twists
03 - 45 - World Stars
04 - 30 - Alt. Skaters
05 - 45 - Tri-Fly Sprints
06 - 45 - Power Strike Burpees
07 - 45 - S2S Clap Pushups
08 - 30 - Mt. Climbers

Circuit 02
01 - 45 - Hook-Knee Shuffle
02 - 45 - S2S Push-ups
03 - 45 - Relay Sprints
04 - 30 - Tri-Jab Tucks
05 - 45 - Kicking Jacks
06 - 45 - Pike-Tap Knees
07 - 45 - S2S Jab Sprints
08 - 30 - Pick & Throws

Circuit 03
01 - 45 - Scramble Jabs
02 - 45 - Body Bangers
03 - 45 - Stacker Thrusts
04 - 30 - Switch Feet
05 - 45 - Switch Kick Shuffle
06 - 45 - Tap-N-Clap Pushups
07 - 45 - 180 Knee Sprints
08 - 30 - 180 Tap Squats

Circuit 04
01 - 45 - Stork Sprints
02 - 45 - Mt. Kick-Overs
03 - 45 - Back Fist Sprints
04 - 30 - Alt. Lunge Squats
05 - 45 - Accordions
06 - 45 - Power Kick Burpees
07 - 45 - Jumping Jabs
08 - 30 - Pulse-ups

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.

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