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Estimated Calories Burned:
171-318

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Lunge Sprints
02 - 180 Hook Sprints
03 - Washboard Sprints
04 - 180 Tri-Switches
05 - Stork Sprints
06 - Alt Sagat Sprint
07 - Skater Flys
08 - Cardio Circuit
09 - Back Clap Sprints
10 - Agility Sprints
11 - Plyo Heismans
12 - LVL 4 Sprints
13 - Back Fist Sprints
14 - 180 Heismans
15 - Toe Tap Kicks
16 - Standing Ab Twists
17 - Hurdle Sprints
18 - Sprinter Drills
19 - F2B Stork Sprints
20 - Strugglers

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.