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Estimated Calories Burned:
370-706

Equipment Needed:
No Equipment / None + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Skip Knees
02 - Light Jog
03 - Hiker Sprints
04 - High Knees
05 - Ab Twist Sprints
06 - In & Out Sprints
07 - Hi-Wide Flys

Circuit 02 (2x):
08 - Brisk March
09 - Brisk March Sprints
10 - Brisk March Jugglers
11 - Jugglers
12 - Speed Jugglers
13 Juggler Tap Unders
14 - Strugglers

Circuit 03 (2x):
15 - Boxer Sprints
16 - S2S Pause Sprints
17 - Tire Sprints
18 - Skater Sprints
19 - Relay Sprints
20 - Stork Tap Sprints
21 - Madman Sprints

Circuit 04 (2x):
22 - Butt Kick Hops
23 - Butt Kicks
24 - Butt Kick Jacks
25 - Cardio Circuit
26 - F2B Jack Sprints
27 - L2R High Knee Jacks
28 - 180 Juggler Sprints

Mat Abs:
01 - Sprinter Abs
02 - ISO Leg Switches
03 - Bicycles
04 - Rolling V-Taps
05 - Bull Frogs
06 - Hi-Low V-Crunch
07 - Xs & Os
08 - Cross Star Taps
09 - 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.