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Estimated Calories Burned:
180-381

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - Shuttle Sprints
03 - Back Clap Sprints
04 - ISO Tap Sprints
05 - Sagat Sprints
06 - Stork Sprints
07 - Side Knee Climbers
08 - Brisk Jugglers
09 - Hi-Low Climbers
10 - Football Jacks
11 - Jab Squat Combo
12 - Standing Ab Twists
13 - ISO Leg Sprints
14 - S2S Jack Sprints
15 - Scramble Jacks
16 - LVL 4 Spints
17 - Plyo Tires
18 - Agility Sprints
19 - Flying Skaters
20 - LVL 3 Sprints
21 - Back Fist Sprints
22 - Toe Tap Kicks
23 - 180 Heismans
24 - Speed Bag Knees
25 - Sprinter Drills

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.