Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 306
Workout Breakdown:
Warm-up:
01 - Standing Twists
02 - Spinal Waves
03 - Sweeping Windmills
04 - The Windmill
05 - Walk-Outs
06 - World's Best Stretch
Workout:
01 - L2R BW Ball Slams
02 - Bird-Dog Hovers L
03 - Alt X-Tap Crunch
04 - Bird-Dog Hovers R
05 - Alt Wild Things
06 - Side Plank Drive Crunch L
07 - Crocodile Rolls
08 - Side Plank Drive Crunch R
09 - Prone Raise Taps
10 - Rev Table Heel Taps
11 - Rollie Pollie Sit-ups
12 - Hollow Flutter Kicks
Water Break
13 - BW Calves Raise Skaters
14 - 3-Legged Drives L
15 - Kneeling Cat Cow
16 - 3-Legged Drives R
17 - See-Saw Circles
18 - Side Plank Threaders L
19 - Rev Crunches
20 - Side Plank Threaders R
21 - In & Out Rev Table Walks
22 - B-Boy Sit-Throughs
23 - Rev Plank March
24 - Glute Bridge Reaches
Finisher - B-Boy Scorpion Dips
Cool-Down:
01 - Cat-Cow Circles
02 - Twisting Child's Pose
03 - Side Stretch L/R
04 - Modified Sun Flow
05 - Seated Spinal Twist L
06 - Seated Spinal Twist R
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.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
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.
If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
Up Next in Just Added
-
30 Minute Upper Body & Spine Mobility...
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 268
Workout Breakdown:
Warm-up:
01 - Corkscrew Twists
02 - Ext Rotation Spine Flex
03 - F2B Shoulder Swings
04 - Jefferson CARs
05 - Paint the Fence
06 - Patty Cake WristsCircuit 01 (2x):
01 - Up-Down Dog Flow
02 - Ha... -
30 Minute Full Body Mobility Flow Wor...
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 289
Workout Breakdown:
Warm-up:
01 - T-Spine Flow
02 - Bent Swimmers
03 - Alt Staggered Squats
04 - Alt Cossack Squats
05 - Sweeping Windmill
06 - Patty Cake WristsCircuit 01 (2x):
01 - The Windmill
02 - Standing Best... -
35 Minute Full Body HEAVY Strength Wo...
Equipment Needed: Dumbbells + Mat + Elevation/Yoga Block
Level: Advanced-Extreme
Calories Burned:
Workout Breakdown:
Warm-up
01 - Mechanic Squats
02 - Devil Press Step-Ups
03 - Side Lunge Pick-ups L
04 - DB Assisted Rows L
05 - Side Lunge Pick-ups R
06 - DB Assisted Rows R
07 - DB Pike-Bac...
12 Comments