Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 268

Workout Breakdown:

Warm-up:
01 - Corkscrew Twists
02 - Ext Rotation Spine Flex
03 - F2B Shoulder Swings
04 - Jefferson CARs
05 - Paint the Fence
06 - Patty Cake Wrists

Circuit 01 (2x):
01 - Up-Down Dog Flow
02 - Half Kneeling Windmills L/R
03 - Kneeling Reach-Backs
04 - Back Flex Planks

Circuit 02 (2x):
05 - Alt Cossack Threaders
06 - B-Boy Kick-Throughs
07 - Hover Knee Scap Push-ups
08 - Alt Scorpion Twists

Circuit 03 (2x):
09 - Beast Threaders
10 - Rev Folding Table
11 - TI Raises
12 - Winding Supine Twists L/R

Finisher - BW Table Twist Reach

Cool-Down:
01 - Cat-Cow Circles
02 - Kneeling T-Spine Twists L
03 - Kneeling T-Spine Twists R
04 - Kneeling Shoulder Rolls
05 - Prone Back Swimmers
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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