Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 211

Workout Breakdown:

Warm-up

01 - Hug & Love Raises
02 - Windmill Twists
03 - Sweeping Windmills
04 - Standing Hip Circles
05 - Walking Best Worlds
06 - Winding Cat Cow
07 - Sun Flow
08 - Rocking Rev Shoulders L
09 - Stacked Foot Table Shifts L
10 - Kneeling T-Spine Twists L
11 - Rocking Rev Shoulders R
12 - Stacked Foot Table Shifts R
13 - Kneeling T-Spine Twists R
14 - Downward Pedals
15 - Pigeon Holds L
16 - Downward Pedals
17 - Pigeon Holds R
18 - Rev Table Folds
19 - BW Hip Thrust Drives L
20 - Quad Lizards L
21 - BW Hip Thrust Drives R
22 - Quad Lizards R
23 - Alt Bridge Reaches
24 - Happy Baby
25 - Dead Bugs
26 - 90/90 Shift Twists
27 - ISO Seated ABD Twists L
28 - 90/90 Thoracic Twists L
29 - ISO Seated ABD Twists R
30 - 90/90 Thoracic Twists R
31 - Prone Scap Swimmers
32 - Prone Contra Raises

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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