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Estimated Calories Burned:
121-314

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Window Wipers
02 - Reverse Crunches
03 - Seated In & Outs
04 - Flutter Kicks
05 - Side Heel Taps
06 - Plank Holds
07 - Alt. Plank Knees
08 - Bicycle Twists
09 - Side Hip Dips (L)
10 - Side Hip Dips (R)
11 - Rolling V-Ups
12 - Plank Ab Twists
13 - Plank Jacks
14 - Bull-Frogs
15 - In & Out Planks
16 - Froggers
17 - Genie Pulses
18 - Extended Plank
19 - Plank Thrusts
20 - Ball Crunches
21 - Side Plank Knees (L)
22 - Side Plank Knees (R)
23 - 3-Way Situps
24 - Bird Dogs (L)
25 - Bird Dogs (R)
26 - Xs & Os
27 - Cross-Knee Planks
28 - Plank Dips
29 - Russian Twists
30 - Mt. Climbers

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.

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