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Estimated Calories Burned:
156-403

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Tri-Fly Sprints
02 - Power Kick Burpees
03 - Standing Abs Twists
04 - Stork Sprints
05 - Juggler Knees
06 - Mt. Kickers
07 - S2S Kick Tucks
08 - Alt. Side Knees
09 - Pike Knee-ups
10 - In & Out Tucks
11 - S2S Heismans
12 - Love Taps
13 - Reverse Kick Taps
14 - S2S Tuck Climbers
15 - Box Sprints
16 - Toe Tap Kicks
17 - 180 Mt. Lovers
18 - Criss-Cross Tucks
19 - Field Kicks
20 - In & Out 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.