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Estimated Calories Burned:
285-561

Equipment Needed:
No Equipment / None

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Level Up Sprints
02 - S2S Plank Push
03 - Uppercut Twists
04 - Side Lunge Squats

Circuit 02 (2x):
05 - S2S Butt Kicks
06 - Inchworms
07 - High Climb Knees
08 - Double Hop Squats

Circuit 03 (2x):
09 - F2B Jack Sprints
10 - Level 3 Push-ups
11 - Ab Twist Shuffle
12 - Swing Lunges

Circuit 04 (2x):
13 - Skater Sprints
14 - Grounded Worms
15 - Squat Ab Twists
16 - Donk Lifts

Circuit 05 (2x):
17 - Cardio Circuit
18 - Half &Half Push-ups
19 - Quick Pause Sprints
20 - Criss-Cross Squats

Circuit 06 (2x):
21 - S2S Hustle Taps
22 - Low Swimmer Push
23 - Shoulder Knees Toes
24 - Squat Hop Sprint Backs

Circuit 07(2x):
25 - S2S Ickey Sprints
26 - Stack-N-Row
27 - Knee Drive Switch
28 - Jack Squats

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.