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Estimated Calories Burned:
300-552

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Body Head Bangers
02 -- Alt. Lunge Kicks
03 -- Shuffle Punches
04 -- Power Cross Burpees
05 -- Froggers
06 -- Jumping Jabs
07 -- Side-step Kicks
08 -- Alt. Toe Tap Squats
09 -- Cross/Front Kicks
10 -- Wall Squat Kicks
Water Break

Circuit 02:
01 -- Power Core Combo
02 -- Side Quick Knees
03 -- Alt. Crosses
04 -- Super Knee Burpees
05 -- In & Out Push-ups
06 -- Block Marches
07 -- Alt. Hop Strikes
08 -- Pedal Quick Knees
09 -- Pulse 8 Punches
10 -- Mt. Climbers
Water Break

Circuit 03:
01 -- Juggler Switches
02 -- Scramble Jabs
03 -- Kick-out Push-ups
04 -- Warrior Push-ups
05 -- Switch Kicks
06 -- Belt Kicks
07 -- Squat Push-up Punches
08 -- Inchworm Burpees
09 -- Quick Knee Tucks
10 -- E. Honda Walks
Water Break

Circuit 04:
01 -- Dbl Tap High Knees
02 -- Taunt Jabs
03 -- Side-punch Squats
04 -- Alt. Front to Back Kicks
05 -- Bob & Weave Knees
06 -- Balance Strike Planks
07 -- Floor Switch Taps
08 -- Speed Bag Knees
09 -- Squat Cross Punches
10 -- 1 Leg Wall Squats
Water Break

Burnout!!!

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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