Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
147-319

Equipment Needed:
Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Side Knee Sprints
02 - 30 - F2B Uppercuts
03 - 45 - Taunt Jabs
04 - 30 - Quick Knees
05 - 45 - Reverse Kicks
06 - 30 - Speed Bags
07 - 45 - Diamond Jabs

Circuit 02
01 - 45 - Back Fist Sprints
02 - 30 - Shadow Jabs
03 - 45 - Tap Kicks
04 - 30 - Squat Knees
05 - 45 - Hook-Knee Sprints
06 - 30 - Dbl Jack Jabs
07 - 45 - Alt Side Knees

Circuit 03
01 - 45 - Striker Combo
02 - 30 - Brisk March
03 - 45 - Tap Knee Jabs
04 - 30 - Tri-Knee Combo
05 - 45 - Hit & Run
06 - 30 - Squat Jab Kicks
07 - 45 - Combo Shuffle

Circuit 04
01 - 45 - In/Out Taps
02 - 30 - Bicycles
03 - 45 - 3-Way Sit-ups
04 - 30 - Heel Taps
05 - 45 - Half Canons
06 - 30 - Genie Pulses
07 - 45 - Switch Taps

Stretch