Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 289

Workout Breakdown:

Warm-up:
01 - T-Spine Flow
02 - Bent Swimmers
03 - Alt Staggered Squats
04 - Alt Cossack Squats
05 - Sweeping Windmill
06 - Patty Cake Wrists

Circuit 01 (2x):
01 - The Windmill
02 - Standing Best Stretch
03 - BW Table Twist Reach
04 - Rev Folding Table Dips

Circuit 02 (2x):
05 - L2R Rainbow Shoulder Taps
06 - Alt Cossack Lizards
07 - 90/90 Switches
08 - Rev Crab Swings L/R

Circuit 03 (2x):
09 - Tootsie Rolls
10 - 3-Legged Dog Squats
11 - 90/90 Switch Reach
12 - Scorpion Reachers

Finisher - Beast Mode Threaders

Cool-Down:
01 - Cat-Cow Circles
02 - Knees Over Toes Reach L
03 - Knees Over Toes Reach R
04 - Kneeling Shoulder Rolls
05 - Winding Supine Str L
06 - Winding Supine Str 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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