Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
89-144

Equipment Needed:
Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Butterfly Pose
02 - Head Rolls
03 - Spinal Twist L
04 - Spinal Twist R
05 - Ca...

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Estimated Calories Burned:
52-96

Equipment Needed:
Yoga Mat + Stick or Towel

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Child's Pose
03 - Side Stretch L
04 - Side Stretch R
05 - Windmills Tw...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 237
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Neck Rolls
02 - Screwdrivers
03 - Jefferson CARs
04 - Triangle Twists
05 - Walking Hams
06 - Cossack Shifts
07 - Standing Spinal Waves
08 - OH Rev ...

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Estimated Calories Burned:
52-96

Equipment Needed:
Mat + Yoga Strap [Optional]

Level:
Intermediate

Workout Breakdown:
01 - Cat Cow
02 - Twisting Child
03 - Cobra Rocks
04 - Hip Bumps L
05 - Hip Bumps R
06 ...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
73-112 kcals

Equipment Needed:
Foam Roller, Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Upper Back
02 - Lower Back
03 - Glutes Roll L
04 - Glutes Roll R
...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 270
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Standing Twists
03 - L2R Standing Reaches
04 - Neck/Traps Stretch
05 - In & Out T-Spine Flex
06 - Kang Squats
07 - The Windm...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 78
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Modified Sun Flow
02 - Light Hug Knees
03 - Pull In Knees L
04 - Pull In Knees R
05 - Happy Baby
06 - Halfy Baby L
07 - Halfy Baby R
08 - World's ...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 242
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Corkscrew Twists
03 - Standing Twists
04 - Hurdle Steps
05 - Lateral Leg Swings L
06 - Lateral Leg Swings R
07 - Kang Squats...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 206
Weights Used: None
Intervals: 40/10

Workout Breakdown:

01 - Shoulder Rolls
02 - Sweeping Windmills
03 - Bent Trunk Twists
04 - Low Cossack Shifts
05 - Forward Bend Twists
06 - Winding Cat Cow
07 - Kneeling Shoulder ...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Peddle Feet
03 - Happy Baby
04 - Hug Knees
05 - Side Windmills L
06 - Laying Hams Stretch L
0...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Happy Baby
02 - Supine Twist L
03 - Supine Twist R
04 - Hug Knees
05 - Pull In Knees L
06 - Pull In Knees ...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Intermediate-Advanced
Calories Burned: 418
Weights Used: 15-35lbs [6.8-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Tap Squat Calves Raise
02 - The Windmill
03 - Alt Rev Lunges
04 - BW Cossack Squats
05 - Ham Scoops

01 - In & ...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 206
Weights Used: None
Intervals: 25sec

01 - Hugs & Love
02 - Sunrise to Pancakes
03 - Bent Triangle Twists
04 - Cat Cow
05 - Modified Sun Flow
06 - Alt Side Stretch
07 - Lizard Openers L
08 - Lizard Openers R
09 - Alt Pin the...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Beginners

Workout Breakdown:

01 - Deep Breaths
02 - Pull In Knees L
03 - Pull In Knees R
04 - Cat Cow/Child's Pose
05 - Head Rolls
0...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Knee Circles L/R
02 - Pull In Knees L
03 - Pull In Knees R
04 - Rev Shoulder Stretch L
05 - Rev...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 285
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Standing Twists
03 - Standing Screwdrivers
04 - Sunrise Squats
05 - OH Rev Lunges
06 - Dbl Rev Lunge Sumo Turns
07 - Lateral Leg Swin...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Child's Pose
03 - Side Stretch L
04 - Side Stretch R
05 - Upward Dog
06 - Rev Shoulder L/R
07 - Downwar...

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Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Neck Stretch L/R
03 - L2R Seated Spinal Twists
04 - Cat Cow/ Child's Pose
...

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Estimated Calories Burned:
89-144

Equipment Needed:
Mat

Level:
Intermediate

Workout Breakdown:
01 - Cat Cow
02 - Rev Wrist Stretch
03 - Flipped Wrist Stretch
04 - Side Wrist Stretch
05 - Runners Stretch L
...

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Estimated Calories Burned:
241-508

Equipment Needed:
Yoga Mat / None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Vinyasa Burpees
02 - Half Moon Squat Hops L
03 - Explosive Skaters
04 - Half Moon Squat Hops R
05 - Crow ...

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Estimated Calories Burned:
89-144

Equipment Needed:
Yoga Mat + Yoga Strap

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Head Rolls
02 - Seated Twist L
03 - Seated Twist R
04 - Cat Stretch
05 - Child's Pose
06 - Sid...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
89-144

Total of 30 Minutes

Equipment Needed:
Yoga Mat

Level:
Beginner-Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Bird Dog L
03 - Side Split L
04 - Side ...

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Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Rocking Cobra
03 - Foot Peddles
04 - Low Lunge Threaders L
05 - Foot Peddles
06 - Lo...

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Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Wrist Stretch F
02 - Wrist Stretch R
03 - Wrist Stretch S
04 - Cat Cow
05 - Child's Pose
06 - Kne...