Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 191

Workout Breakdown:

Warm-up

01 - Cat Cow
02 - Bird Dogs L
03 - Elbow Threaders L
04 - Bird Dogs R
05 - Elbow Threaders R
06 - Twisting Child's Pose
07 - Stacked Foot Table Thrusts L
08 - Alt Bridge Reaches
09 - Stacked Foot Table Thrusts R
10 - Happy Baby
11 - Dead Bugs
12 - Supine Hip Twists
13 - Kneeling Shoulder Twists
14 - Rocking Best Stretch
15 - ISO Kneeling Hinge Squats L
16 - ISO Kneeling Threaders L
17 - Down Dog Squats
18 - ISO Kneeling Hinge Squats R
19 - ISO Kneeling Threaders R
20 - Plank Twist Side Backs
21 - Prone Scap Swimmers
22 - Alt Table Hold Taps
23 - Kneeling T-Spine Twists L
24 - Pigeon Push-ups L
25 - Downward Pedals
26 - Kneeling T-Spine Twists R
27 - Pigeon Push-ups R
28 - 90/90 Shift Twists
29 - ISO 90/90 Ext Rot Lifts L
30 - 90/90 Shift Twists
31 - ISO 90/90 Ext Rot Lifts R
32 - Winding Cat Cow

Cool-Down

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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