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Estimated Calories Burned:
200-380

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 4 Jabs to Mid/High Kicks
02 - Cross Squat Blocks
03 - Shadow Jabs
04 - Quick Knee Tuck Jumps
05 - Twin Jab Ducks
06 - High Mountain Climbers
07 - Head Body Bangers
08 - Ladder Kicks
09 - Power Core Combo
10 - Charging Power Kicks
11 - High Knee Pauses
12 - Squat Hop Strikes
13 - Tri Knee Hops
14 - Front to Back Uppercuts
15 - Power Cross Burpees
16 - Alternating Knee Kicks
17 - Crescent Lunges
18 - Quick Knee Sprints
19 - Twisting Uppercut Shuffle
20 - Block Squat Hops

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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