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Estimated Calories Burned:
226-527

Equipment Needed:
No Equipment / None

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Butt Kicks
02 - Wide Butt Kick Steps
03 - S2S Jab Sprints
04 - F2B Jacks
05 - High Knee Skips
06 - S2S Pause Sprints
07 - Tri-March Jacks

Circuit 02 (2x):
08 - Peddle Hops
09 - 180 Jabs
10 - Pump Break Sprints
11 - 180 Brisk March
12 - High Jab Hooks
13 - Bob Jab Shuffle
14 - Butt Kicks

Circuit 03 (2x):
15 - Dbl Jack Knees
16 - 180 Sprints
17 - Tri-Jab Knees
18 - Mummy March
19 - Shuffle Taps
20 - F2B Uppercuts
21 - In & Out Knees

Circuit 04 (2x):
22 - S2S Quick Knees
23 - Speed Bag Knees
24 - Shuffle Hops
25 - Pogo Twists
26 - Tri-Knee Combo
27 - Hit & Runs
28 - Jack Knee Taps

Mat Abs:
01 - Mud Crawl Raise
02 - Inner Heel Taps
03 - Pot Stirs
04 - Flutter Kicks
05 - ISO Leg Planks
06 - Half Canons
07 - Reclined Bull-Frogs
08 - Hi-Low Heel Taps

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.