Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 643
Weights Used: None
Intervals: 30+15/20

Workout Breakdown:

Warm-up
01 - Alt Swing Jack Drives
02 - S2S Wall Push Twists
03 - Windmill Sweeps
04 - Cossack Threaders
05 - Alt Standing Side Reaches
06 - Step-Up Swing Kicks

01 - Dbl Alt Knee Drives
01 - Prisoner Sprints
02 - Reach Twist Ab Drives L
02 - Genie Twist Drives L
03 - Reach Twist Ab Drives R
03 - Genie Twist Drives R
04 - L2R Rainbow Drive-Overs
04 - Rainbow Swing Kicks
05 - In & Out Plank Walks
05 - In & Out Plank Extensions
06 - Alt X-Tap Crunch
06 - Xs & Os
07 - Seated Core Twists
07 - BW Russian Twists
08 - Alt Leg Drop Scissors
08 - High Toe Tap Crunch
09 - Slanted Pull-In Drives
09 - Hot Hand Sprints
10 - S2S Squat Kick Reach
10 - Prisoner Squat Reach Taps
11 - OH Oblique Twist Drive Crunch L
11 - OH Twist Drive Crunch L
12 - OH Oblique Twist Drive Crunch R
12 - OH Twist Drive Crunch R
13 - S2S Bear Crawls
13 - Shoulder Knees & Toes
14 - Sit-Ups
14 - Butterfly Slam Sit-Ups
15 - Hip Dip Reachers L
15 - Side X Drive Crunch L
16 - Hip Dip Reachers R
16 - Side X Drive Crunch R
17 - Bicycles Hold Taps
17 - Quick Bicycles
18 - 1-2 Juggler Sprints
18 - Dbl Hacky Tap Hops
19 - Toe Tap Kicks L
19 - ISO Leg Sprints L
20 - Toe Tap Kicks R
20 - ISO Leg Sprints R
21 - 180 Slam Squats
21 - L2R Rainbow Chop Swings
22 - Quick Stack Planks
22 - Low Plank Punches
23 - Alt Swing Crunch Heel Taps
23 - Shin Huggers
24 - Seated Rainbow Tucks
24 - Assisted Bull-Frogs
25 - FWD Seated Bicycle Drives
25 - Rev Seated Bicycle Drives
26 - Jab Squat Combo
26 - Squat Tap Jacks
27 - Alt Pull Down Crunch Drives
27 - ISO Pause Sprint Switches
28 - Money Grabber Sprints
28 - Rapid Money Grabbers
29 - Pike-Tap Reachers L
29 - ISO Pike Holds L
30 - Pike-Tap Reachers R
30 - ISO Pike Holds R
31 - 3-Tap Crunches
31 - Pot Stir Crunch
32 - Reverse Crunches
32 - Reverse Crunch Scissors
33 - Banana Rolls
33 - BW Hollow Holds
34 - Alt Side Jab Abs
34 - Hip Twist Hops
35 - Standing Ab Twists
35 - Alt Downward Ab Twists
36 - Concentrated Climbers
36 - Mountain Climbers

Cool-Down
01 - Hug & Love Drives
02 - Jefferson Cars
03 - Modified Sun Flow
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Walk The Dog
07 - Up-Down Dog
08 - Seated Spinal Twists L
09 - Seated Spinal Twists R

My HR stats: https://flow.polar.com/shared2/7e947d0c32a59bf65b89c3e28073cb37
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.