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Estimated Calories Burned:
135-254

Equipment Needed:
No Equipment / None

Level:
Advanced

Workout Breakdown:

01 - Butt Kicks
02 - Hurdle Sprints
03 - Toe Tap Kicks L
04 - Signal Sprints
05 - Toe Tap Kicks R
06 - S2S Jab Jugglers
07 - Relay Sprints
08 - Standing Ab Twists
09 - Boomerang Sprints L
10 - 180 Jacks
11 - Boomerang Sprints R
12 - 180 Switch Lunges
13 - Money Grabbers
14 - Tri-Knee Combo
15 - Stork Sprints
16 - S2S Heismans
17 - Sprinter Drills
18 - Back Fist Sprints
19 - 180 Sprinter Drills
20 - ISO Tap Sprints
21 - Plyo Heismans
22 - Hit & Runs
23 - Hi-Fly 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.