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Estimated Calories Burned:
177-384

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Hurdles
02 - Side Knee Climbers
03 - Rev. LVL 3 Sprints
04 - Tri-High Knees
05 - High Knee Pauses
06 - S2S Heismans
07 - Power Strike Squats
08 - Front/Hop Kicks
09 - Quick Knee Shuffle
10 - Free Throws
11 - Relay Sprints
12 - S2S Switch Lunges
13 - Hop Scotch Ropes
14 - Sprint Back Hops
15 - Tony Hops
16 - Speed Bag Knees
17 - S2S Shuffle Jabs
18 - Squat Ab Twist
19 - 3-Way Sprints
20 - Gravity Climbers

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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