Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 276

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - The Windmill
03 - Curtsy Side Lunge L
04 - Curtsy Side Lunge R
05 - Sweeping Windmills
06 - Walking Pancakes

Circuit 01 (2x):
01 - Rev Sumo Squat Turns
02 - Alt Beast Mode Lunges
03 - Lizard Openers L/R
04 - 90/90 Switches

Circuit 02 (2x):
05 - BW Kang Squats
06 - Alt Squat Knee Drops
07 - ISO Tootsie Rolls L/R
08 - Side Lying Hip Cars L/R

Circuit 03 (2x):
09 - Grounded Cossack Climbers
10 - Half Kneeling Cossack Squats L/R
11 - Shin Box Thrusts
12 - 90/90 Ext Rotations L/R

Finisher - S2S Gorilla Walks

Cool-Down:
01 - Half Kneeling Hip Circles L
02 - Half Kneeling Hip Circles R
03 - Deep Quad Lizards L
04 - Deep Quad Lizards R
05 - Glutes Stretch Rocks L
06 - Glutes Stretch Rocks 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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