Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 258

Workout Breakdown:

Warm-up:
01 - Corkscrew Twists
02 - Jefferson CARs
03 - Standing T-Spine CARs
04 - Bent Swimmers
05 - Arm Circles
06 - OH Shoulder Circles

Workout:
01 - T-Spine Flow
02 - Lateral Spine Rolls
03 - Cat-Cow Circles
04 - Kneeling Windmill Threaders
05 - Pin the Needle
06 - Half-Kneeling T-Spine CARs L
07 - 90/90 T-Spine Twists L
08 - Half-Kneeling T-Spines CARs R
09 - 90/90 T-Spine Twists R
10 - Kneeling T-Spine Extensions
11 - Superman Pike-Taps
12 - Prone YW Rotations
13 - Kneeling T-Elbow Rots L
14 - Kneeling T-Elbow Rots R
15 - Alt Scorpion Twist
16 - Winding Supine Twists L
17 - Winding Supine Twists R
18 - Lying Pendulum Kick Twists
19 - Half Kneeling Windmills L
20 - Half Kneeling Windmills R
21 - Seated T-Spine Extensions
22 - Alt Wild Things
23 - Alt Supermans
24 - Back Swimmers

Finisher - Beast Waves

Cool-Down:
01 - Modified Sun Flow
02 - Kneeling Shoulder Rolls
03 - Seated Reach-Backs
04 - World's Best Stretch L
05 - World's Best Stretch R
06 - Lying Swimmers

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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