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Estimated Calories Burned:
233-541

Equipment Needed:
Bodyweight / None + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Upper Cut Knees
02 - Jack Tap Kicks
03 - Side Jab Elbow Switch
04 - Butt Kicks
05 - Hi-Low Strikers
06 - Walking High Kicks
07 - Jab Ab Knees

Circuit 02 (2x):
08 - Total Take-Downs
09 - S2S Taunt Jabs
10 - Lunge Kick Side Jabs
11 - Switch March Knees
12 - S2S Jab Squat Shuffle
13 - Speed Bag Knees
14 - Toe Tap Kicks

Circuit 03 (2x):
15 - Dbl Jack Front Side Kick
16 - 180 Jabs
17 - Shuffle Attack
18 - Tri-Knee Combo
19 - Back Fist Sprints
20 - Block Squat Hops
21 - Brisk March Uppercuts

Circuit 04 (2x):
22 - 180 Hook Sprints
23 - Squat Jab Uppercuts
24 - Side Knee Sprints
25 - Step Burpee Kicks
26 - S2S High Knee Pauses
27 - Hit & Runs
28 - Side Knee Strikes

Mat Abs:
01 - Front Crunch Punches
02 - Leg Switch Holds
03 - Ground & Pound L
04 - Twisting Crunch Punch
05 - Ground & Pound R
06 - Star Taps
07 - Crossed Leg Crunch
08 - Flutter Kicks

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.