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Estimated Calories Burned:
133-278

Equipment Needed:
None / Bodyweight

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Heisman Walk-Overs
03 - Free Throw Shots
04 - Agility Heismans
05 - Jab Squat Combo
06 - S2S Jab Sprints
07 - Pogo Circuit
08 - 180 Sprints
09 - Marching Kicks
10 - Mod Squat Sprint
11 - Tire Steps
12 - Brisk Sprints
13 - Quick Knee Shuffle
14 - Back Fist March
15 - Over-Knee Steps
16 - F2B Jabs
17 - Tri-Knee Combo
18 - Hiker Sprints
19 - Speed Bag Knees
20 - ISO Leg Sprints

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.