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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hiker Sprints
02 - 1-2 Skater Sprints L
03 - F2B Hit & Runs
04 - 1-2 Skater Sprints R
05 - Diamond March Knees
06 - Push-off Sprints
07 - Low Skaters

Circuit 02 (2x):
08 - High Climb Knees
09 - Alt Step Jacks
10 - V-Tap Shuffle L
11 - Jab Jacks
12 - V-Tap Shuffle R
13 - S2S Pause Sprints
14 - Half Jugglers

Circuit 03 (2x):
15 - Hi-Low Hurdles
16 - Swing Hop Side Lunge
17 - S2S Hustle Taps
18 - Jumping Jack Knees
19 - Toe Tap Kicks L
20 - Butt Kicks
21 - Toe Tap Kicks R

Circuit 04 (2x):
22 - Relay Sprints
23 - Matador Peddle Jacks
24 - Power Sprints
25 - Free Throw Taps
26 - S2S Shuffle Jabs
27 - S2S Sprinter Drills
28 - F2B Jack Sprints

Abs:
01 - Half Canons
02 - Pot Stirs
03 - Side Tuck Crunch L
04 - Shin Grabbers
05 - Side Tuck Crunch R
06 - Star Tap Abs
07 - Criss-Cross Holds
08 - Plank Hold

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.