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Estimated Calories Burned:
302-637

Equipment Needed:
No Equipment & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Money Grabbers
03 - Tri-Fly Sprints
04 - S2S Plyo Heismans
05 - Side Knee Sprints
06 - Wide Stance Sprints
07 - Side Lunge Squats

08 - Power Sprints
09 - Duck Lunge Sprints
10 - High Climb Knees
11 - F2B Uppercut Hops
12 - Sprinter Drills
13 - F2B Stork Tap Hops
14 - In & Out Sprints

15 - 180 Juggler Sprints
16 - Boomerang Sprints L
17 - Toe Tap Kicks L
18 - Boomerang Sprints R
19 - Toe Tap Kicks R
20 - 180 Tri-Switch Lunges
21 - Mt Climbers

22 - S2S Butt Kicks
23 - ISO Tap Sprints
24 - Side Lunge Switch
25 - Quick Pause Sprints
26 - Side Jab Abs
27 - Hit & Runs
28 - Strugglers

Abs:
01 - Sprinter Abs
02 - Hi-Low V-Crunch
03 - Xs & Os
04 - Bull Frogs
05 - Rolling V-Ups
06 - High Heel Taps
07 - Bicycles
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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.