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Estimated Calories Burned:
192-509

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdles
02 - 45 - Box Heel Sprints
03 - 45 - Tri-Knee Combo
04 - 45 - Suicide Sprints
05 - 30 - S2S Floor Taps
06 - 45 - Cardio Circuit
07 - 45 - Juggler Knees
08 - 45 - Quick Knee Taps
09 - 45 - Kicking Jacks
10 - 30 - Wide Sprints

Circuit 02
01 - 45 - Tri-Fly Sprints
02 - 45 - S2S Heismans
03 - 45 - 180 Knee Sprints
04 - 45 - Tap Knee Hops
05 - 30 - In & Out Sprints
06 - 45 - Stork Sprints
07 - 45 - Alt. Side Knees
08 - 45 - Tire Runs
09 - 45 - High Climbers
10 - 30 - Switch Kicks

Circuit 03
01 - Bicycle Crunches
02 - Bull Frogs
03 - Crunch Punches
04 - Jackknife Pulses
05 - Scissor Heel Taps
06 - Tornadoes
07 - See-Saw Taps
08 - Rolling V-Taps
09 - Half Cannons
10 - Starfish Crunches
11 - V-Throughs
12 - Genie Pulses
13 - 3-Way Sit-ups
14 - Alt. Toe Taps
15 - Xs & Os

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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