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Estimated Calories Burned:
189-464

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - L2R Relay Sprints
02 - 45 - 180 ISO-Worms (L)
03 - 45 - 180 ISO-Worms (R)
04 - 30 - Jumping Jabs
05 - 45 - Stork Sprints
06 - 45 - WALLLLLKERS
07 - 45 - Globe Hop Squats
08 - 30 - Twist Sprints

Circuit 02
01 - 45 - Heisman Hop Sprints
02 - 45 - Uppercut Strikes
03 - 45 - Downward Geckos
04 - 30 - Jugglers
05 - 45 - Wall Tap Tucks
06 - 45 - Hurdle Sprints
07 - 45 - F2B Crab Walks
08 - 30 - Floor Switch Kicks

Circuit 03
01 - 45 - Pike-Push Burpees
02 - 45 - Body Bangers
03 - 45 - LVL 3 Sprints
04 - 30 - Butt Kick Hops
05 - 45 - Power Kick Burpees
06 - 45 - Pike Knee-ups
07 - 45 - 180 Knee Sprints
08 - 30 - Push-up Jacks

Circuit 04
01 - 45 - Push-Climbers
02 - 45 - Alt. Side Knees
03 - 45 - Shuttle Drills
04 - 30 - Shadow Jabs
05 - 45 - S2S Plank Burpees
06 - 45 - Jab Sprints
07 - 45 - Ladder Tucks
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.

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.