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Estimated Calories Burned:
168-310

Equipment Needed:
None / Bodyweight

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Referee Sprints
02 - S2S Knee Shuffle
03 - Dbl Jump Jabs
04 - Inchworms
05 - Half & Half Push-ups
06 - Free Throw Shots
07 - Trinity March
08 - Seated Bicycles
09 - Dbl Jack Knee Taps
10 - Squat Jab Combo
11 - Cardio Circuit
12 - Alt Knee Burpees
13 - Alt Tap Knees
14 - 180 Hook Sprints
15 - Heel Tap Knees
16 - Bicycle Holds
17 - Eagle Squat Knees
18 - S2S Jab Sprints
19 - ISO Leg Sprints
20 - Taunt Jabs
21 - Rocking Geckos
22 - Tap Ab Twists
23 - Half Canons
24 - S2S Heismans
25 - Swimming Push-ups
26 - Half Diamond Squats
27 - Tri-Switch Lunges
28 - Pitch-N-Switch
29 - L2R Twist Jabs
30 - Cheerleaders
31 - Hurdle Squats
32 - Power Core Combo
33 - Hiker Sprints
34 - Tri-Jab Knees
35 - Pike-Tap Push-ups
36 - In & Out Knees
37 - S2S Plank Burpees
38 - Stack Squats
39 - Hurdle Sprints
40 - Heel Taps Abs
41 - Warrior Push-ups
42 - Back Fist Sprints
43 - Squat Twist Abs
44 - Cross-Jack Knees
45 - Ladder Kicks
46 - Tri-Knee Combo
47 - Tap Kick Switch
48 - Marching Heel Taps
49 - Low Tap Jacks
50 - Open Box Heismans

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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