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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - 180 Jumping Jacks
03 - Dbl Hustle Tap Knees
04 - Free Throw Shots
05 - Teacher's Pets
06 - Back Fist Sprints
07 - Toe Tap Kicks L
08 - S2S Push-Off Jacks
09 - Toe Tap Kicks R
10 - Tire Sprints
11 - Alt Step Jacks
12 - Side Knee Sprints
13 - F2B Hit & Runs
14 - S2S Shuffle Hops
15 - Speed Bag Knees
16 - S2S Heismans
17 - F2B Jack Sprints
18 - S2S Jab March
19 - Cardio Circuit
20 - Tri-Knee Combo
21 - Traffic Sprints
22 - Combo Squat Attack
23 - Dbl Jump Jabs
24 - Agility Sprints
25 - Uppercut Knees
26 - Shuffle Squat Jabs
27 - S2S Sprinter Drills
28 - In & Out Sprints
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.