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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Fly Sprints
02 - 45 - Shuffle Jabs
03 - 45 - Mt. Lovers
04 - 30 - Quick Jacks
05 - 45 - Stork Sprints
06 - 45 - X Block Squats
07 - 45 - S2S Heismans
08 - 30 - High-Knee Taps

Circuit 02
01 - 45 - Relay Sprints
02 - 45 - Side Knees
03 - 45 - Wide Shuffles
04 - 30 - Chris Jacks
05 - 45 - LVL 3 Sprints
06 - 45 - Heisman Sprints
07 - 45 - Love Taps
08 - 30 - Mt. Climbers

Circuit 03
01 - 45 - S2S Hurdle Sprints
02 - 45 - Quick Knees
03 - 45 - Sprinter Drills
04 - 30 - Jumping Jabs
05 - 45 - F2B Stork Sprints
06 - 45 - Tri-Knee Combo
07 - 45 - Cardio Circuit
08 - 30 - Jugglers

Circuit 04
01 - 45 - 180 Knee Sprints
02 - 45 - Box Sprints
03 - 45 - Hike Sprints
04 - 30 - Shadow Jabs
05 - 45 - Relay Climbers
06 - 45 - Juggler Knees
07 - 45 - Hit & Runs
08 - 30 - 180 Twist 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.

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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.