Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 477

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - Alt Tap Steps
03 - A-Jacks
04 - Side Knees
05 - Ham Scoops

Workout:
01 - Vinyasa Burpees
02 - Switch Swing Kicks
03 - Crow Squat Hops
04 - Warrior 3 Sprints
05 - Side V Push Hops
06 - Side Lunge Jacks
07 - Half Moon Hops L
08 - Half Stand Thrusts
09 - Half Moon Hops R
10 - Rollie Pollie Burpees
11 - Downward Geckos
12 - Staff Kick Curtsies L
13 - Stack Ab Twists
14 - Staff Kick Curtsies R
15 - 180 Drop Worms
16 - L2R Crescent Jacks
17 - 3-Legged Ab Drivers
18 - S2S Pointer Squats
19 - Prayer Lunge Switch
20 - Plyo Climb Push
21 - Rocking Twist Kicks
22 - Side Crow Push-ups
23 - Scissor Heel Taps
24 - Pigeon Staff Squats L
25 - Pike Knee-Ups
26 - Pigeon Staff Squats R
27 - Crescent Twists
28 - Rolling Toe Taps

FINISHER - Sphinx Rock Lunges

Cool-Down:
01 - Jefferson CARs
02 - Rocking Best Stretch
03 - Alt Pin the Needle
04 - Walk the Dog
05 - Glutes Stretch L
06 - Glutes Stretch 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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