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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - Quick Pause Sprints
02 - Tri-March Jugglers
03 - Stork Sprints
04 - Toe Tap Kicks L
05 - Relay Sprints
06 - Toe Tap Kicks R
07 - Mountain Climbers

Circuit 02
08 - S2S Sprinter Drills
09 - F2B Jack Sprints
10 - U-Turns
11 - Side Jab Abs
12 - Switch Lunge Hops
13 - S2S Butt Kicks
14 - Hot Hand Twists

Circuit 03
15 - Boomerang Sprints
16 - S2S Shuffle Hops
17 - Agility Sprints
18 - S2S Ickey Sprints
19 - 180 Plyo Heismans
20 - Uppercut Knees
21 - Speed Jugglers

Circuit 04
22 - S2S Hustle Taps
23 - Dbl Tap Sprints
24 - Teacher's Pets L
25 - Tri-Fly Sprints
26 - Teacher's Pets R
27 - Hi-Low Hurdles
28 - Relay Climbers

Abs
01 - Xs & Os
02 - Bicycle Taps
03 - Twist Knee Kick-Backs L
04 - Side V Crunch L
05 - Twist Knee Kick-Backs R
06 - Side V Crunch R
07 - L2R Shin Tappers
08 - Corenadoes

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.