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Estimated Calories Burned:
197-426

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Core Combo
02 - 45 - Curtsy Cross-Overs
03 - 45 - Vitruvian Mans
04 - 45 - Mt. Kickers
05 - 30 - Alt. Floor Taps
06 - 45 - Push-Lunges
07 - 45 - Alt. Side Knees
08 - 45 - Dodge-Knee Squats
09 - 45 - L2R Twist Jabs
10 - 30 - Half Diamonds

Circuit 02
01 - 45 - Ab Twists Burpees
02 - 45 - Dbl Squat Kicks
03 - 45 - Gecko Pikes
04 - 45 - Mt. Steppers
05 - 30 - Belt Kicks
06 - 45 - Side-Step Burpees
07 - 45 - Tri-Knee Combo
08 - 45 - Gravity Jacks
09 - 45 - Walking Pushups
10 - 30 - Eagle Knees

Circuit 03
01 - 45 - Side-Kick Burpees
02 - 45 - Bird-Dog Push-ups
03 - 45 - Twerk Walkers
04 - 45 - Alt. Lunge Kicks
05 - 30 - S2S Tap Squats
06 - 45 - Mt. Tappers
07 - 45 - Swimmer Push-ups
08 - 45 - 80/20 Pulses
09 - 45 - Alt. Lunge Squats
10 - 30 - Pulse-ups

Circuit 04
01 - 45 - Globe Step Squats
02 - 45 - Kickworms
03 - 45 - Quick Knee Taps
04 - 45 - ISO Divers
05 - 30 - Juggler Knees
06 - 45 - Reverse Lunges
07 - 45 - Half & Half Pushups
08 - 45 - Heel Tap Jacks
09 - 45 - Crab Walkers
10 - 30 - Crab Reachers

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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