Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 200

Workout Breakdown:

Warm-up:
01 - Neck CARs
02 - Corkscrew Twists
03 - In & Out T-Spine Flow
04 - Good Morning Twists
05 - The Windmill
06 - Standing T-Spine CARs

Workout:
01 - Kneeling Spinal Wave
02 - Kneeling Best Stretch L/R
03 - Alt Scorpion Twists
04 - Upward Dog Press-Ups
05 - Prone Raise Taps
06 - Up-Down Dog Flow
07 - Cat-Cow Circles
08 - Knees Over Toes Reach L
09 - Knees Over Toes Reach R
10 - Kneeling T-Spine Reach-Backs
11 - Rev Folding Table
12 - Rev Crab Swings L
13 - Kneeling T-Elbow Rotations L
14 - Supermans
15 - Rev Crab Swings R
16 - Kneeling T-Elbow Rotations R
17 - TI Raises
18 - Winding Supine Twists L
19 - Winding Supine Twists R
20 - Lying Pendulum Kick Twists
21 - Glute Bridge Reaches
22 - Bird-Dogs L
23 - Bird-Dogs R
24 - Seated T-Spine Extensions

Finisher - Spinal Wave Planks

Cool-Down:
01 - Cat Cow
02 - Alt Pin The Needle
03 - Alt Scorpion Twists
04 - Modified Sun Flow
05 - Half-Kneeling T-Windmills L
06 - Half-Kneeling T-Windmills R

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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