Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 297

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - T-Spine Extensions
03 - The Windmill
04 - Walk-Out Threaders
05 - Cat Cow
06 - World's Best Stretch

Workout:
01 - Alt Cossack Threaders
02 - Beast Mode Threaders
03 - L2R Plank Walks
04 - Side Plank Swing Kicks L
05 - Alt X-Tap Crunch
06 - Side Plank Swing Kicks R
07 - Bull-Frogs
08 - Rev Folding Table
09 - Jackknife Split Reach
10 - 3-Legged Drives L
11 - TI Raises
12 - 3-Legged Drives R
13 - Superman Lat Pulls
14 - Alt Squat Knee Drops
15 - S2S B-Boy Kick-Throughs
16 - 1-2 Double Tuck Crunch
17 - Slow Sit-ups
18 - Rev Crab Swings L
19 - Side V-Tap Crunch L
20 - Rev Crab Swings R
21 - Side V-Tap Crunch R
22 - ISO Leg Glute Bridge
23 - High Heel Taps
24 - Alt Kneeling Hip Thrusts

Finisher - Plank Extensions

Cool-Down:
01 - Cat-Cow Circles
02 - Alt Pin the Needle
03 - World's Best Stretch
04 - Alt Scorpion Twists
05 - Kneeling T-Spine Extensions
06 - Alt Wrist Stretch

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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