Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - 3-Station Sprints
02 - Ziggy Sprints
03 - Tri-Switch Jacks
04 - S2S Karaoke Skips
05 - 180 Sky Switch Lunges

06 - Jet Setter Sprints
07 - T-Jugglers
08 - Free Throw Shots
09 - Agility Hammers
10 - Swing Kick Jacks

11 - L2R Money Jacks
12 - F2B Hot Hands
13 - Relay Sprints
14 - High Climb Drills
15 - Wide Pedal Hops

16 - LVL 4 Sprints
17 - F2B Stork Tap Hops
18 - Side Knee Sprints
19 - 180 Sprinter Drills
20 - F2B Shuffle Squats

21 - Fast-Slow Tap-Unders
22 - Jump the Broom
23 - Slanted Sprints
24 - F2B Jack Sprints
25 - Switch Lunge Step-Overs

26 - Hi-Low-Hi Sprints
27 - Plyo Heismans
28 - 180 Switch Lunges
29 - F2B Uppercuts
30 - S2S Juggler Shuffles

Abs
01 - Bridge Raise Taps
02 - ISO Sprinter Abs L
03 - Side X Crunch L
04 - ISO Sprinter Abs R
05 - Side X Crunch R
06 - Bicycles
07 - Starfish Taps
08 - Rainbow Tuck-Overs

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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