Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 306

Workout Breakdown:

Warm-up:
01 - Standing Twists
02 - Spinal Waves
03 - Sweeping Windmills
04 - The Windmill
05 - Walk-Outs
06 - World's Best Stretch

Workout:
01 - L2R BW Ball Slams
02 - Bird-Dog Hovers L
03 - Alt X-Tap Crunch
04 - Bird-Dog Hovers R
05 - Alt Wild Things
06 - Side Plank Drive Crunch L
07 - Crocodile Rolls
08 - Side Plank Drive Crunch R
09 - Prone Raise Taps
10 - Rev Table Heel Taps
11 - Rollie Pollie Sit-ups
12 - Hollow Flutter Kicks

Water Break

13 - BW Calves Raise Skaters
14 - 3-Legged Drives L
15 - Kneeling Cat Cow
16 - 3-Legged Drives R
17 - See-Saw Circles
18 - Side Plank Threaders L
19 - Rev Crunches
20 - Side Plank Threaders R
21 - In & Out Rev Table Walks
22 - B-Boy Sit-Throughs
23 - Rev Plank March
24 - Glute Bridge Reaches

Finisher - B-Boy Scorpion Dips

Cool-Down:
01 - Cat-Cow Circles
02 - Twisting Child's Pose
03 - Side Stretch L/R
04 - Modified Sun Flow
05 - Seated Spinal Twist L
06 - Seated Spinal Twist 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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