Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 270

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - T-Spine Flow
03 - OH Rev Lunges
04 - Jefferson CARs
05 - Walk-Outs
06 - World's Best Stretch

Workout:
01 - Beast Mode Threaders
02 - Kneeling Reach-Backs
03 - Beast Mode Threaders
04 - Kneeling Reach-Backs
05 - Rev Lunge Warrior 3
06 - The Windmill
07 - Rev Lunge Warrior 3
08 - The Windmill
09 - S2S Bear Kick-Throughs
10 - 90/90 Switch Reach
11 - S2S Bear Kick-Throughs
12 - 90/90 Switch Reach
13 - Rev Lunge T-Rotations
14 - Rev Crab Swings L
15 - Rev Lunge T-Rotations
16 - Rev Crab Swings R
17 - Kneeling T-Spine Extensions
18 - Half Kneeling Windmills L
19 - Kneeling T-Spine Extensions
20 - Half Kneeling Windmills R
21 - Supine Winds L
22 - Lying Pendulum Kick Twists
23 - Supine Winds R
24 - Lying Pendulum Kick Twists

Finisher - BW Table Twist Reach

Cool-Down:
01 - Cat-Cow Circles
02 - Modified Sun Flow
03 - Alt Scorpion Twists
04 - Foot Pedals
05 - Knees Over Toes Reach L
06 - Knees Over Toes Reach 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.

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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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