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Estimated Calories Burned:
257-585

Equipment Needed:
Bodyweight + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Quick Knee Shuffle
02 -- Front/Jump Kicks
03 -- Squat Knee Twists
04 -- Roundhouse Taps
05 -- Elevator Jacks
Water Break

Circuit 02:
01 -- Tap Under Hops
02 -- Belt Kicks
03 -- Pogo Twists
04 -- Alt. Toe Tap Squats
05 -- Side Quick Knees
Water Break

Circuit 03:
01 -- Flutter Kicks
02 -- In & Outs
03 -- Seated Bicycles
04 -- Bicycle Crunches
05 -- High Reverse Crunch
06 -- Leg Climbs (Left)
07 -- Leg Climbs (Right)
08 -- X-Twist Taps
09 -- Genie Pulses
10 -- Alt. Heel Taps
Water Break

Circuit 04:
01 -- Plank Hold (Left)
02 -- Plank Knees (Left)
03 -- Side Hip Dips (Left)
04 -- 1/2 Side Crunch (Left)
05 -- Plank Hold (Right)
06 -- Plank Knees (Right)
07 -- Side Hip Dips (Right)
08 -- 1/2 Side Crunch (Right)
09 -- Alt. Toe Taps
10 -- Russian Twists
Water Break

Burnout!!!

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.