Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 200
Workout Breakdown:
Warm-up:
01 - Neck CARs
02 - Corkscrew Twists
03 - In & Out T-Spine Flow
04 - Good Morning Twists
05 - The Windmill
06 - Standing T-Spine CARs
Workout:
01 - Kneeling Spinal Wave
02 - Kneeling Best Stretch L/R
03 - Alt Scorpion Twists
04 - Upward Dog Press-Ups
05 - Prone Raise Taps
06 - Up-Down Dog Flow
07 - Cat-Cow Circles
08 - Knees Over Toes Reach L
09 - Knees Over Toes Reach R
10 - Kneeling T-Spine Reach-Backs
11 - Rev Folding Table
12 - Rev Crab Swings L
13 - Kneeling T-Elbow Rotations L
14 - Supermans
15 - Rev Crab Swings R
16 - Kneeling T-Elbow Rotations R
17 - TI Raises
18 - Winding Supine Twists L
19 - Winding Supine Twists R
20 - Lying Pendulum Kick Twists
21 - Glute Bridge Reaches
22 - Bird-Dogs L
23 - Bird-Dogs R
24 - Seated T-Spine Extensions
Finisher - Spinal Wave Planks
Cool-Down:
01 - Cat Cow
02 - Alt Pin The Needle
03 - Alt Scorpion Twists
04 - Modified Sun Flow
05 - Half-Kneeling T-Windmills L
06 - Half-Kneeling T-Windmills 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 Foam Rolling Routine with M...
Equipment Needed: Foam Roller + Massage Ball + Mat
Level: Beginner
Calories Burned: 127
Workout Breakdown:
01 - Glutes L
02 - TFL L
03 - Glutes R
04 - TFL R
05 - High Hams L
06 - Low Hams L
07 - High Hams R
08 - Low Hams R
09 - High Calves L
10 - Low Calves L
11 - High Calves R
12 - Low Calve... -
30 Minute LIVE Full Body Mobility Fav...
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 248
Workout Breakdown:
Warm-up:
01 - Standing Twists
02 - Standing Knee Circles
03 - OH Rev Lunges
04 - T-Spine Flow
05 - The Windmill
06 - Patty Cake WristsWorkout:
01 - Rev Lunge T-Rotations
02 - Lateral Spine Rolls... -
30 Minute Full Body Mobility for Impr...
Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 158
Workout Breakdown:
01 - Neck CARs
02 - Alt Neck Stretch L/R
03 - Shoulder CARs L
04 - Shoulder CARs R
05 - Rev Clasp Shoulder Rolls
06 - Standing T-Spine CARs
07 - Jefferson CARs
08 - The Windmill
09 - Alt Scapula Push ...
4 Comments