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Estimated Calories Burned:
155-328

Equipment Needed:
None / Bodyweight

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Dbl Jump Jabs
02 - Teacher's Pets
03 - Warrior Push-ups
04 - Tri-Knee Combo
05 - Look-Out Squats

06 - Speed Bag Knees
07 - Stack Push-ups
08 - Side Knee March
09 - Uppercut Knees
10 - Toe Tap Squats

11 - Cardio Circuit
12 - Side Lunge Hops L
13 - Pike-Tap Push-ups
14 - 180 Shadow Jabs
15 - S2S Prisoner Squats

16 - S2S Push-off Sprints
17 - Side Lunge Hops R
18 - Swimmer Push-ups
19 - Toe Tap Kicks
20 - Squat Jab Abs

21 - Jab Squat Uppercuts
22 - Side Back Lunge L
23 - S2S Heismans
24 - Side Back Lunge R
25 - In & Out Knees

26 - F2B Hit & Runs
27 - Tri-Switch Jacks
28 - Dead-Man Push-ups
29 - Switch March Knees
30 - Dbl Tap Squat 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