Equipment Needed: Bodyweight + Mat
Level: Beginner-Intermediate
Calories Burned: 330

Workout Breakdown:

Warm-up

01 - Standing Ab Twists
02 - Halo Lunges L
03 - Standing Ab Twists
04 - Halo Lunges R
05 - Swimmer Kicks
06 - RDL Pulse-Ups
07 - Swimmer Kicks
08 - RDL Pulse-Ups
09 - ISO Leg Sprints L
10 - DB Swings
11 - ISO Leg Sprints R
12 - DB Swings
13 - F2B Knee Drives
14 - Combo Squats
15 - F2B Knee Drives
16 - Combo Squats
17 - Woodchops L
18 - Around the World Knees
19 - Woodchops R
20 - Around the World Knees
21 - ISO DB Swings
22 - Oblique Tuck Twist L
23 - ISO DB Swings
24 - Oblique Tuck Twist R
25 - Side Lunge Pass
26 - Uppercut Knees
27 - Side Lunge Pass
28 - Uppercut Knees
29 - Standing Russian Twists
30 - Carry Squat Twists

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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