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Estimated Calories Burned:
116-317

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Circle Twists
02 - Shaky Bridge
03 - Side Leg Lifts (L)
04 - Side Leg Lifts (R)
05 - Hip Twists
06 - Rainbow Booty (L)
07 - Rainbow Booty (R)
08 - Downward Donks
09 - Side Winders (L)
10 - Side Winders (R)
11 - High Bridges
12 - Twist Kick Thrusts (L)
13 - Twist Kick Thrusts (R)
14 - Low Bridges
15 - Cross-Scissors
16 - Split Leg Lifts (L)
17 - Bent Leg Raises (L)
18 - Split Leg Lifts (R)
19 - Bent Leg Raises (R)
20 - Reverse Glute Lifts
21 - Frog Leg Thrusts
22 - Pelvic Thrusts
23 - Side Hip Dips (L)
24 - Side Hip Dips (R)
25 - Alt. ISO Bridges
26 - Leg Up Lifts
27 - Scorpion Pulses
28 - Back Kicks
29 - High Stack Lifts
30 - Limbo Walks

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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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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