Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 280

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - Alt Staggered Squats
03 - Quarter Pistols
04 - Standing Pendulum Swings
05 - Jefferson CARs
06 - F2B Ham Walks

Workout:
01 - Lateral Hurdle Walk-Overs
02 - Rev Sumo Squat Turns
03 - Grounded Cossack Climbers
04 - Lizard Openers L
05 - Rocking Ham Lunges L
06 - Pigeon Push-ups L
07 - Lizard Openers R
08 - Rocking Ham Lunges R
09 - Pigeon Push-ups R
10 - 90/90 Switches
11 - 3-Legged Circles L
12 - Kneeling Side Lunge Sit-Backs L
13 - 3-Legged Circles R
14 - Kneeling Side Lunge Sit-Backs R
15 - BW Hip Thrusts
16 - ISO Leg Glutes Bridge
17 - ISO Tootsie Rolls L
18 - Deep Quad Lizards L
19 - 90/90 Ext Rotations L
20 - Side Lying Hip CARs L
21 - ISO Tootsie Rolls R
22 - Deep Quad Lizards R
23 - 90/90 Ext Rotations R
24 - Side Lying Hip CARs R

Finisher - Beast Mode Threaders

Cool-Down:
01 - Cat Cow
02 - Bird Dogs
03 - Knees Over Toes Reach L
04 - Knees Over Toes Reach R
05 - Hip Scorpions
06 - Foot Pedals

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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