Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 215

Workout Breakdown:

Warm-up

01 - Modified Sun Flow
02 - Alt Scorpion Twists
03 - Seated Glutes Twists L
04 - Seated Spinal Stretch L
05 - Seated Glutes Twist R
06 - Seated Spinal Stretch R
07 - Winding Cat Cow
08 - Rocking Best Stretch
09 - Downward Pedals
10 - 3-Legged Dog L
11 - Kneeling Hip Rotations L
12 - Kneeling Reach Backs
13 - 3-Legged Dog R
14 - Kneeling Hip Rotations R
15 - Rocking Hamstring Raises L
16 - Bird Dogs L
17 - Elbow Threaders L
18 - Rocking Hamstring Raises R
19 - Bird Dogs R
20 - Elbow Threaders R
21 - Kneeling Shoulder Twists
22 - 90/90 Shift Twists
23 - ISO 90/90 Ext Rot Lifts L
24 - 90/90 Shift Twists
25 - ISO 90/90 Ext Rot Lifts R
26 - Happy Baby
27 - Alt Bridge Reaches
28 - Rev Table Folds
29 - Kneeling T-Spine Twists L
30 - Rocking Table Holds
31 - Kneeling T-Spine Twists R
32 - Plank Twist Sit Backs

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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