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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprint Lunges
02 - 45 - Spike Rolls
03 - 45 - Alt. Side Knee
04 - 30 - Wide Sprints
05 - 45 - Pike Knee-ups
06 - 45 - Relay Climbers
07 - 45 - Box Sprints
08 - 30 - In & Out Tucks

Circuit 02
01 - 45 - Stork X Hops
02 - 45 - Walking Burpees
03 - 45 - Soldier Taps
04 - 30 - Switch Feet
05 - 45 - Box Jugglers
06 - 45 - LVL 3 Sprints
07 - 45 - Switch Lunge Tucks
08 - 30 - Mt. Climbers

Circuit 03
01 - 45 - Sprint Drills
02 - 45 - Tri-Knee Burpees
03 - 45 - 180 Knee Sprints
04 - 30 - Heel Taps
05 - 45 - Under Tap Sprints
06 - 45 - S2S ISO Burpees
07 - 45 - Tri-Knee Combo
08 - 30 - Twist Sprints

Circuit 04
01 - 45 - Hi-Low Hurdles
02 - 45 - Relay Sprints
03 - 45 - Criss-Cross Tucks
04 - 30 - Shadow Jabs
05 - 45 - Mt. Lovers
06 - 45 - Heisman Hops
07 - 45 - Cardio Circuit
08 - 30 - Sky Squats

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.