Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 212

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - Alt Staggered Squats
03 - The Windmill
04 - Alt Cossack Squats
05 - Lizard Openers L
06 - Lizard Openers R

Workout:
01 - Rev Sumo Squat Turns
02 - Grounded Cossack Climbers
03 - MTC Knee Circles L
04 - Hi-Low Pigeons L
05 - MTC Knee Circles R
06 - Hi-Low Pigeons R
07 - Kneeling Side Lunge Sit-Backs L
08 - Half Kneeling Windmills L
09 - Side Lying Hip CARs L
10 - Kneeling Side Lunge Sit-Backs R
11 - Half Kneeling Windmills R
12 - Side Lying Hip CARs R
13 - ISO Tootsie Rolls L
14 - Half Kneeling Cossack Squats L
15 - Side Table Leg Raises L
16 - ISO Tootsie Rolls R
17 - Half Kneeling Cossack Squats R
18 - Side Table Leg Raises R
19 - ISO Rev Table Glutes L/R
20 - Plow Switch Hip Drives
21 - BW Hip Thrusts
22 - 90/90 Switches
23 - 90/90 Ext Rotations L
24 - 90/90 Ext Rotations R

Finisher - Deep Squat Hip Throughs

Cool-Down:
01 - Cat Cow
02 - Alt Kneeling MTC
03 - Rev 90/90 Switches
04 - Seated Glutes Twists L
05 - Seated Glutes Twists R
06 - ISO Hip Push-ups

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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