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Estimated Calories Burned:
238-536

Equipment Needed:
Extreme

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Fly Sprints
02 - 45 - Stork Sprints
03 - 30 - Squat Ab Twists
04 - 45 - Relay Climbers
05 - 45 - S2S Jab Sprints
06 - 30 - Tap Ab Twists
07 - 45 - Tempo Sprints
08 - 45 - Criss-Cross Knees
09 - 30 - In & Out Sprints

Circuit 02
01 - 45 - Sprinter Drills
02 - 45 - Relay Sprints
03 - 30 - Shadow Jabs
04 - 45 - Side Knee Climbers
05 - 45 - S2S Heismans
06 - 30 - Scramble Jabs
07 - 45 - Hit & Run
08 - 45 - Love Taps
09 - 30 - Wide Sprints

Circuit 03
01 - 45 - Switch Kick Shuffle
02 - 45 - Quick Knee Taps
03 - 30 - Heel Tap Jacks
04 - 45 - Cardio Circuit
05 - 45 - Box Jugglers
06 - 30 - Torso Twists
07 - 45 - Heisman Sprints
08 - 45 - Alt. Side Knees
09 - 30 - Standing Abs

Circuit 04
01 - 45 - Mt Kickers
02 - 45 - 180 Knee Sprints
03 - 30 - Downward Strikes
04 - 45 - Toe Tap Kicks
05 - 45 - Taunt Jabs
06 - 30 - Floor Tap Hops
07 - 45 - Speed Bag Knees
08 - 45 - Gravity Tucks
09 - 30 - Mt Climbers

Circuit 05
01 - 45 - Shuttle Drills
02 - 45 - Mt Lovers
03 - 30 - Jumping Jabs
04 - 45 - Shuttle Sprints
05 - 45 - Juggler Knees
06 - 30 - Mo-Towns
07 - 45 - LVL 3 Sprints
08 - 45 - Tire Runs
09 - 30 - Strugglers

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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