Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 190

Workout Breakdown:

01 - Paint the Fence / Standing Twist
02 - T-Spine Flow
03 - Standing Side Reach Twists
04 - The Windmill
05 - Bent Knee Circles
06 - Patty Cake Wrists
07 - Rocking Best Stretch
08 - Kneeling Reach-Backs
09 - Alt Pin the Needle
10 - Alt Scorpions
11 - Walk the Dog
12 - Lizard Openers L
13 - Deep Quad Lizards L
14 - Rocking Ham Lunge Reach L
15 - Walk the Dog
16 - Lizard Openers R
17 - Deep Quad Lizards R
18 - Rocking Ham Lunge Reach R
19 - Cat-Cow Circles
20 - Alt Scapula Push Twists
21 - Kneeling T-Elbow Rotations
22 - Side Lying Hip CARs L
23 - Supine Winds L
24 - Brettzel Stretch L
25 - Side Lying Hip CARs R
26 - Supine Winds R
27 - Brettzel Stretch R
28 - Rev 90/90 Switches
29 - Rev Folding Table
30 - Kneeling Side Lunge Sit-Backs L
31 - High-Low Pigeons L
32 - Half Things L
33 - Kneeling Side Lunge Sit-Backs R
34 - High-Low Pigeons R
35 - Half Things R
36 - Happy Baby
37 - Shavasana

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.