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Estimated Calories Burned:
188-457

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Back Fist Sprints
02 - 45 - Squat Jab Abs
03 - 45 - Power Kick Burpees
04 - 30 - F2B Uppercuts
05 - 45 - Alt. Side Knees
06 - 45 - Squat Jab Kick
07 - 45 - Hook-Knee Shuffle
08 - 30 - Standing Abs

Circuit 02
01 - 45 - L2R Kick Sprints
02 - 45 - Push-Kick Burpees
03 - 45 - Quick Knee Taps
04 - 30 - L2R Twist Jabs
05 - 45 - Stork Kicks
06 - 45 - 180 Knee Sprints
07 - 45 - Toe Tap Kicks
08 - 30 - Switch Kicks

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Kicking Jacks
03 - 45 - Tri-Knee Combo
04 - 30 - Tri-Jab Tucks
05 - 45 - Body Bangers
06 - 45 - Taunt Jabs
07 - 45 - Seppuku Ladders
08 - 30 - Power Core Combo

Circuit 04
01 - 45 - Sagat Burpees
02 - 45 - Shuffle Jabs
03 - 45 - S2S Tuck Kicks
04 - 30 - Shadow Jabs
05 - 45 - Side Knee Climbers
06 - 45 - Speed Bag Knees
07 - 45 - Power Strikes
08 - 30 - Lui Kangs

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.