Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Beginner-Intermediate
Calories Burned: 171

Workout Breakdown:

Warm-up

01 - Sweeping Windmills
02 - The Windmill
03 - Standing Knee Pulls
04 - Open Hip Squats
05 - Elevated Hip Raises L
06 - Elevated Hip Raises R
07 - Cat Cow
08 - Rocking Best Stretch
09 - Kneeling T-Spine Flex
10 - Keeling Reach Backs
11 - Reclined Hip Circles L
12 - ISO BW Hip Thrusts L
13 - Side Thing Reaches L
14 - Reclined Hip Circles R
15 - ISO BW Hip Thrusts R
16 - Side Thing Reaches R
17 - Alt Scorpion Twists
18 - Rocking Hamstring Raises L
19 - Quad Lizards L
20 - Lateral Hip Rocks L
21 - Rocking Hamstring Raises R
22 - Quad Lizards R
23 - Lateral Hip Rocks R
24 - Stack Foot Table Thrusts L
25 - Elbow Threaders L
26 - DB Ext Rot Shoulder Twists L
27 - Kneeling Shoulder Twists
28 - Stacked Foot Table Thrusts R
29 - Elbow Threaders R
30 - DB Ext Rot Shoulder Twists R
31 - ISO 90/90 Ext Rot Lifts L
32 - ISO 90/90 Ext Rot Lifts R

Cool-Down

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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