Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 401

Workout Breakdown:

Warm-up:
01 - Arm Circles
02 - Standing Back Flex Twists
03 - Walk-Outs
04 - Half Push Holds
05 - Patty Cake Wrists

Workout:
01 - MAX Push-ups
02 - Plank Row Twist Press L
03 - Half Stack Push-ups L/R
04 - Plank Row Twist Press R
05 - Back TI Raises
06 - Superman Pike-Taps
07 - Lying BW Curls L
08 - Lying BW Curls R
09 - Push-up Flings
10 - BW Table Twist Reach
11 - Hot Hand Planks
12 - Grounded Swim Push-ups
13 - Prone 3-Way Back Flys
14 - Prone YW Rotations
15 - Up-Down Dog Flow
16 - BW Stack-N-Row
17 - Clockwork Push-ups
18 - Rev Crab Swings L
19 - Back Flex Planks
20 - Rev Crab Swings R
21 - Con Push-Jacks
22 - Lying BW Curls L
23 - Lying BW Curls R
24 - Plank Extensions
25 - ISO Pike Holds L/R

Finisher - Ladder Pike-Back Push

Cool-Down:
01 - Kneeling T-Spine Reach-Backs
02 - Alt Pin the Needle
03 - Table Shoulder Rolls
04 - Side Stretch
05 - Alt Scorpions
06 - Rev 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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