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Estimated Calories Burned:
143-376

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - Hover-Kick Burpees L
03 - Twist Frog Hops
04 - Hover-Kick Burpees R
05 - S2S Jab Sprints
06 - Walking Pushups
07 - Tri-Fly Sprints
08 - Plyo Inch-Kicks
09 - Box Jugglers
10 - Jack-5 Burpees
11 - ISO Tap Sprints
12 - F2B Jabs
13 - Hook-Knee Sprints
14 - Box Pushups
15 - 180 Knee Sprints
16 - Long Jump Burpees
17 - Stacker Jacks
18 - Wall Tap Kicks
19 - Relay Sprints
20 - Pike-Tap Knees

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.