Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 315

Workout Breakdown:

Warm-up:
01 - Standing Back Flex Twists
02 - Alt Shoulder Swings
03 - T-Spine Flow
04 - Inchworms
05 - Patty Cake Wrists

Workout:
01 - Dbl Push Claps
02 - Plank Row Twist Press L
03 - Pike Hold Push-ups
04 - Plank Row Twist Press R
05 - Prone 3-Way Back Flys
06 - Prone YW Rotations
07 - Lying BW Curls L
08 - Lying BW Curls R
09 - Clockwork Push-ups
10 - Plank Extensions
11 - Rev Crab Swings L
12 - Back Flex Planks
13 - Rev Crab Swings R
14 - Downward Geckos
15 - Superman Long Holds
16 - Superman W-Squeeze
17 - Quick Swimmer Push-ups
18 - Plank Delt Twists L
19 - Plank Delt Twists R
20 - Dbl Pike-Back Push
21 - Floor Dips
22 - Lying BW Curls L
23 - Lying BW Curls R
24 - Grounded Swim Push-ups
25 - Crow Pose Holds

Finisher - In & Out Push Jack Climbs

Cool-Down:
01 - Cat Cow
02 - Side Stretch L/R
03 - Alt Pin the Needle
04 - Modified Sun Flow
05 - Alt Scorpions
06 - Rev Wrist Stretch

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.