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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Madman Sprints
02 - 45 - Relay Climbers
03 - 45 - S2S Jab Sprints
04 - 30 - Stork X-Hops
05 - 45 - LVL 3 Sprints
06 - 45 - Box Jugglers
07 - 45 - Cardio Circuit
08 - 30 - Tri-Fly Sprints

Circuit 02
01 - 45 - Hurdle Sprints
02 - 45 - Side Knee Climbers
03 - 45 - Stork Sprint
04 - 30 - Tri-Switches
05 - 45 - Hit & Run
06 - 45 - Scramble Sprints
07 - 45 - Tire Sprints
08 - 30 - In & Out Sprints

Circuit 03
01 - 45 - Heisman Sprints
02 - 45 - 180 Knee Sprints
03 - 45 - Mt. Kick-Overs
04 - 30 - Heel Tap Jacks
05 - 45 - S2S Agility Sprints
06 - 45 - Alt. Side Knees
07 - 45 - Taunt Jabs
08 - 30 - 180 Juggler Knees

Circuit 04
01 - 45 - Sprinter Drills
02 - 45 - Relay Sprints
03 - 45 - Side Knee Sprints
04 - 30 - Shadow Jabs
05 - 45 - Lateral Relays
06 - 45 - Box Sprints
07 - 45 - Shuttle Drills
08 - 30 - Gravity Climbers

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.