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Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 2 Knee, Front Kick, Back Kick
02 - Switch Crosses
03 - Quick Knees
04 - 2 Jab Shuffle
05 - Side Kick Steps
06 - Switch Kicks
07 - Elbow Knee Kick
08 - Scramble Jabs
09 - Burpee Squat Hops
10 - Knee Series
11 - Hop, Block, Knee
12 - Shadow Jabs
13 - Cross Tuck Jumps
14 - High Knee Taps
15 - Arch Knee Squats
16 - Speed Bags
17 - Uppercut Switches
18 - Ab Twists

Burnout: Twisting Kick-out Burpees

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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