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Estimated Calories Burned:
219-457

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - ISO Tap Sprints
03 - Jumping Jabs
04 - LVL 3 Sprints
05 - Box Sprints
06 - Side Knee Sprints
07 - Hit & Runs
08 - Alt Side Knees
09 - Squat Ab Twist
10 - Cardio Circuit
11 - S2S Jab Sprints
12 - Alt Floor Taps
13 - 3-Way Sprints
14 - Juggler Squats
15 - S2S Hurdles
16 - Agility Knees
17 - Front Relays
18 - Toe Tap Kicks
19 - Speed Bag Knees
20 - Standing Ab Twists
21 - Stork Sprints
22 - Lunge Twists
23 - Tri-Knee Combo
24 - F2B Heismans
25 - Criss-Cross Knees
26 - 180 Knee Sprints
27 - Taunt Jabs
28 - Kicking Jacks
29 - Shadow Strikes
30 - Quick Knee Shuffle
31 - Alt High Kicks
32 - Heel-Tap Sprints
33 - Tri-Switch Lunges
34 - Tire Runs
35 - Sprinter Drills

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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