Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 343

Workout Breakdown:

Warm-up:
01 - Rainbow Swing Twist Taps
02 - T-Spine Flow
03 - Standing Knee Circles
04 - The Windmill
05 - Plank Hold Step-Ins

Workout:
01 - Bird-Dog Hovers L
02 - Low Plank Roll Drives
03 - Bird-Dog Hovers R
04 - Tri-Bike Holds
05 - Hollow Tuck Crunch
06 - Jackknife Pulses
07 - L-Hold Pulse-ups
08 - Wide Arm Flutter Kicks
09 - Hover Plank Threaders L
10 - Spinal Wave Planks
11 - Hover Plank Threaders R
12 - Superman Long Holds
13 - Sprinter Abs
14 - Corenadoes
15 - Hip Dip Reachers L
16 - Seated Rainbow Tucks
17 - Hip Dip Reachers R
18 - Alt Wild Things
19 - 1-2 Tuck Crunch
20 - Butterfly Lift Crunch
21 - Hi-Low-Hi Crunch Tap Holds
22 - 3-Legged Ab Drivers L
23 - Hollow Pulse Crunch
24 - 3-Legged Ab Drivers R
25 - TI Raises

Finisher - Tri-Climb Ab Twists

Cool-Down:
01 - Jefferson CARs
02 - Cat-Cow
03 - Side Stretch L/R
04 - Rocking Best Stretch
05 - Alt Scorpions
06 - Up-Down Dog Flow

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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