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Estimated Calories Burned:
284-601

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - S2S Butt Kicks
02 - Butterfly Sprints
03 - Relay Sprints
04 - Swing Hop Sprints L
05 - 180 Tri-Switch Lunges
06 - Swing Hop Sprints R
07 - Agility Drills
08 - A Jacks
09 - S2S Tap Under Sprints
10 - Standing Ab Twists

11 - Slanted Sprints
12 - S2S Pause Sprints
13 - 180 High Higher Highest Knees
14 - Half Whole Skaters L
15 - Uppercut Knees
16 - Half Whole Skaters R
17 - S2S Push Jacks
18 - 180 Plyo Heismans
19 - S2S Surrender Sprints
20 - Hi-Wide Sprints

21 - Hi-Low Hurdles
22 - 180 Jumping Jacks
23 - F2B Hot Hands
24 - Teacher's Pets
25 - Boomerang Sprints L
26 - S2S Quick Knee March
27 - Boomerang Sprints R
28 - Money Jacks
29 - Power Sprints
30 - 180 Knee Sprints

31 - LVL 4 Sprints
32 - Side Jab Abs L
33 - Tri-March Jacks
34 - Side Jab Abs R
35 - S2S Sprinter Drills
36 - F2B Stork Taps
37 - Side Knee Sprints
38 - Wide Butt Kicks
39 - Hit & Runs
40 - Speed Jugglers

41 - F2B Jumping Jacks
42 - Side V Sprints L
43 - Alt Step jacks
44 - Side V Sprints R
45 - S2S Hustle Taps
46 - S2S Ickey sprints
47 - Mo-Towns
48 - Take-Off Sprints
49 - F2B Uppercuts
50 - In & Out Sprints

Abs:
01 - Hi-Low V-Throughs
02 - Rainbow Tuck-Overs
03 - Bicycles
04 - ISO Sprinter Abs L
05 - Star Taps
06 - ISO Sprinter Abs R
07 - Genie Pulses
08 - Flutter Kicks

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.