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Estimated Calories Burned:
320-654

Equipment Needed:
None / No Equipment

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Earthworms
03 - Side Lunge Squat Twists
04 - Trinity Squat Jacks
05 - Wide Peddle Burpees
06 - Pike-Back Push-ups
07 - Half-Whole Skaters L
08 - Stork Crawls
09 - Half-Whole Skaters R
10 - F2B Prisoner Stacks
11 - Teacher's Pets
12 - F2B Crab Taps
13 - Cardio Circuit
14 - V-Worm Lunges
15 - Plyo Heismans
16 - Shuffle Crawls L
17 - Tri-March Jacks
18 - Shuffle Crawls R
19 - Uppercut Jugglers
20 - Sprinter Drills
21 - 1-2-3 Burpees
22 - Agility Sprints
23 - Stork Tap Twists
24 - Gravity Jacks
25 - Scramble Jacks
26 - Pike-Tap Push-ups
27 - 180 Switch Lunges
28 - Squat Ab Burpees
29 - Back Fist Sprints
30 - S2S Walking Push-ups
31 - S2S Shuffle Combo
32 - F2B Pulse Squat Walks
33 - F2B Jack Sprints
34 - Low Sprinter Hops
35 - S2S Knee Sprints
36 - Dead-Man Burpees
37 - Back Clap Sprints
38 - T-Crawls
39 - Tri-Strike Switch
40 - Cowabunga Squats
41 - Wild Thing Push-ups
42 - F2B Hot Hand Sprints
43 - F2B Ickey Sprints
44 - Mt Kickers
45 - Jack Squat Ladders
46 - S2S ISO Tap Sprints
47 - Prisoner Push-ups
48 - Brisk Jugglers
49 - Resistance Tap Burpees

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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