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Estimated Calories Burned:
165-348

Equipment Needed:
No Equipment + Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Hiker Sprints
02 - Base Stealers L
03 - Free Throw Shots
04 - Base Stealers R
05 - Diver Push-ups
06 - 180 Hook Sprints
07 - Squatty Pippens
08 - F2B Uppercuts
09 - F2B Skater Hops
10 - Butt Kicks
11 - Pitch Switches
12 - S2S Ickey Sprints
13 - L2R Quarterback Squats
14 - Push-up Jabs
15 - S2S Sprinter Drills
16 - S2S Back Strokes
17 - Skip to My Lous
18 - L2R Save Tap Lunges
19 - Diamond Sprints L
20 - Dbl Jump Jabs
21 - Diamond Sprints R
22 - Warrior Push-ups
23 - Agility Drills
24 - Side Lunge Shots L
25 - Tire Sprints
26 - Side Lunge Shots R
27 - Cardio Circuit
28 - Swimmer Push-ups
29 - 180 Jabs
30 - Brisk Jugglers

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