Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 319
Weights Used: None
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Low Plank Hold
02 - Modified Sun Flow
03 - Slide-Up Crunch
04 - Low Heel Taps
05 - Lying Bent Knee Lifts
06 - Rope Climb Crunch

01 - Sit-Ups/Crunches (10)
02 - Scissor Switch Taps
03 - BW Russian Twists
04 - Sit-Ups/Crunches (20)
06 - Stack Plank Cross-Drives
07 - Pike-Tap Planks
07 - Sit-Ups/Crunches (30)
08 - Hip Dip Reachers L
09 - Hip Dip Reachers R
10 - Sit-Ups/Crunches (40)
11 - Reverse Crunches
12 - Wide Arm Flutters
13 - Sit-Ups/Crunches (50)
14 - Alt Tuck Crunch Heel Taps
15 - Alt Crab Taps
16 - Sit-Ups/Crunches (60)
17 - 3-Legged Pike Drives L
18 - 3-Legged Pike Drives R
19 - Sit-Ups/Crunches (70)
20 - Bicycle Hold Taps
21 - Banana Roll Holds
22 - Sit-Ups/Crunches (80)
23 - Side Crunch V-Taps L
24 - Side Crunch V-Taps R
25 - Sit-Ups/Crunches (90)
26 - Superman Holds
27 - Back Swimmers
28 - Sit-Ups/Crunches (100)

Cool-Down
01 - Spinal Flow
02 - Cat Cow Circles
03 - Alt Side Stretch
04 - Seated Spinal Twist L
05 - Seated Spinal Twist R
06 - Supine Spinal Twist L
07 - Supine Spinal Twist R

My HR stats: https://flow.polar.com/shared2/7e992ce26907b963ab05734393fe80f0
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.