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Estimated Calories Burned:
188-457

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hook-Knee Shuffle
02 - 45 - Side knee Climbers
03 - 45 - S2S Jab Sprints
04 - 30 - Tap Ab Twists
05 - 45 - Body Bangers
06 - 45 - ISO Kick Burpees
07 - 45 - Back Fist Sprints
08 - 30 - Switch Kicks

Circuit 02
01 - 45 - Power Kick Burpees
02 - 45 - Tri-Knee Combo
03 - 45 - Power Strike Tucks
04 - 30 - Taunt Jabs
05 - 45 - Stork Kicks
06 - 45 - Squat Jab Kicks
07 - 45 - Speed Bag Knees
08 - 30 - Mt. Tappers

Circuit 03
01 - 45 - L2R Kick Sprints
02 - 45 - Push-Kick Burpees
03 - 45 - Alt. Side Knees
04 - 30 - Heel Tap Jacks
05 - 45 - Mt. Kick-Overs
06 - 45 - S2S Tuck Jabs
07 - 45 - Sagat Burpees
08 - 30 - Standing Abs

Circuit 04
01 - 45 - 180 Knee Sprints
02 - 45 - Scramble Jabs
03 - 45 - Reverse Kick Taps
04 - 30 - Tri-Jab Tucks
05 - 45 - Switch Kick Shuffle
06 - 45 - Toe Tap Kicks
07 - 45 - Hit & Run
08 - 30 - Power Knee Burpees

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.