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Estimated Calories Burned:
203-543

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Wide Sprints
02 - Shuffle Jabs
03 - Lunge Twist Sprints
04 - Quick Knee Climbers
05 - Tri-Knee Combo
06 - Dbl Tap Sprints
07 - Scramble Jabs
08 - Power Kicks
09 - Mt. Lovers
10 - Mt. Reachers
11 - S2S Heismans
12 - Kicking Jacks
13 - Front/Hop Kicks
14 - Mummy Jacks
15 - Tri-Fly Sprints
16 - Tap Knee Hops
17 - L2R Floor Taps
18 - LVL 3 Sprints
19 - Speed Bag Knees
20 - S2S Hurdles
21 - Stork Kicks
22 - Cardio Circuit
23 - In & Out Sprints
24 - Box Sprints
25 - Juggler Knees
26 - Elevator Jacks
27 - Switch Feet
28 - Suicide Sprints
29 - Tire Runs
30 - Tornado Twists

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.