Equipment Needed: No Equipment + Mat
Level: Beginner - Intermediate
Calories Burned: 210

Workout Breakdown:

Warm-up:
01 - OH Shoulder Circles
02 - Standing Spinal Waves
03 - Bent Swimmers
04 - Rev Lunge T-Rotations
05 - Sweeping Windmills
06 - Patty Cake Wrists

Workout:
01 - Walk-Out Threaders
02 - Scapula Push-ups
03 - Alt Scorpion Twists
04 - Kneeling T-Spine Reach-Backs
05 - Beast-Mode Windmills
06 - Rev Folding Table
07 - Glutes Bridge Reachers
08 - Alt Bear Shoulder Taps
09 - Alt Pin the Needle
10 - Superman Pike-Taps
11 - Kneeling T-Elbow Rotations L
12 - Kneeling Spinal Waves
13 - Kneeling T-Elbow Rotations R
14 - Up-Down Dog Flow
15 - Half Kneeling Windmills L
16 - Kneeling T-Spine CARs
17 - Half Kneeling Windmills R
18 - TI Raises
19 - ISO Scorpion Twists L
20 - Prone 3-Way Back Flys
21 - ISO Scorpion Twists R
22 - Elbow Circle Push-ups
23 - Alt Wild Things
24 - Reclined Shoulder Stretch

Finisher - Prone YW Rotations

Cool-Down:
01 - Cat-Cow Circles
02 - Modified Sun Flow
03 - Kneeling Shoulder Rolls
04 - Winding Supine Str L
05 - Winding Supine Str R
06 - Rev Wrist Stretch

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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