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Estimated Calories Burned:
167-352

Equipment Needed:
Bodyweight + Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - Side Lunge Shots L
03 - S2S Heismans
04 - Side Lunge Shots R
05 - Swimmer Push-ups
06 - Uppercut Knees

07 - Sprinter Drills
08 - Free Throw Shots
09 - Warrior Push-ups
10 - Dbl Jump Jabs
11 - Squatty Pippens
12 - S2S Hop Step Burpees

13 - Agility Sprints
14 - Defensive Shots
15 - Tire Sprints
16 - Inchworm Hops
17 - Tri-Knee Combo
18 - Long Jump Sprint Backs

19 - S2S Hurdle Sprints
20 - Quarterback Squats
21 - Toe Tap Kicks L
22 - S2S Goalie Blocks
23 - Toe Tap Kicks R
24 - Speed Bag Knees

25 - Half Whole Skaters L
26 - Fender Benders
27 - S2S Plank Stacks
28 - Half Whole Skaters R
29 - 180 Jabs
30 - F2B Jack 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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