Estimated Calories Burned:
302-637

Equipment Needed:
No Equipment & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Stork Tap Flys
03 - Open Box Sprints
04 - S2S Heisman Push Sprints
05 - Agility Sprints
06 - Side V Sprints L
07 - Uppercut Knees
08 - Side V Sprints R
09 - Tire Sprints
10 - Fast-Slow Tap-Unders

11 - 180 Jabs
12 - S2S Swing Hop Sprints
13 - S2S Heismans
14 - Take-Off Sprints
15 - A-Jacks
16 - 180 Sprinter Drills
17 - In & Out Knees
18 - Relay Sprints
19 - S2S Surrender Sprints
20 - Standing Ab Twists

21 - S2S Butt Kicks
22 - 180 Hook Sprints
23 - S2S Quick Pause Sprints
24 - Slanted Sprints L
25 - 180 Jumping Jacks
26 - Slanted Sprints R
27 - S2S Jab Sprints
28 - Power Sprints
29 - S2S Ickey Sprints
30 - Side Knee High Climbs

31 - S2S Hurdle Sprints
32 - Hammer Sprints
33 - S2S Shuffle Taps
34 - Signal Sprints
35 - Alt Side Knees
36 - 180 Knee Sprints
37 - Teacher's Pets
38 - High Higher Highest Knees
39 - Long Jump Sprint Backs
40 - Jump the Broom

41 - F2B Jumping Jacks
42 - Hi-Wide Sprints
43 - Half Whole Skaters L
44 - Mo-Towns
45 - Half Whole Skaters R
46 - 180 Plyo Heismans
47 - F2B Uppercuts
48 - Wide Peddle Hops
49 - Tri-March Jacks
50 - Speed Jugglers

Abs:
01 - Shin Grabbers
02 - Hi-Low V-Throughs
03 - Bicycles
04 - Flutter Kicks
05 - Swing Sit Taps
06 - Hi-Low Pelvic Thrusts
07 - Hi-Low Heel Taps
08 - Xs & Os

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.