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Estimated Calories Burned:
188-457

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Shuttle Drills
02 - 45 - 180 Tuck Burpees
03 - 45 - S2S Jab Sprints
04 - 30 - Alt. Skiers
05 - 45 - Dbl Lunge Kicks
06 - 45 - 180 Twist Taps
07 - 45 - 3-Way Sprints
08 - 30 - Sky Squats

Circuit 02
01 - 45 - Run Lunges
02 - 45 - Side Knee Climbers
03 - 45 - Genie Sprints
04 - 30 - Jack Lunges
05 - 45 - T-Frog Hops
06 - 45 - Stork Sprints
07 - 45 - Box Sprints
08 - 30 - 180 Bunny Burpees

Circuit 03
01 - 45 - S2S Tuck Climbers
02 - 45 - Tri Squat Lunges
03 - 45 - Power Kick Burpees
04 - 30 - Shadow Jabs
05 - 45 - Squat Ab Twists
06 - 45 - Box Jugglers
07 - 45 - Hit & Runs
08 - 30 - In & Out Tucks

Circuit 04
01 - 45 - Heisman Sprints
02 - 45 - 180 Hi-Jacks
03 - 45 - Duck Lunges
04 - 30 - Heel Tap Jacks
05 - 45 - ISO Tap Sprints
06 - 45 - Twerk Twist Kicks
07 - 45 - S2S Heismans
08 - 30 - In & Out Sprints

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.