Equipment Needed: No Equipment + Mat
Level: Intermediate - Advanced
Calories Burned: 332

Workout Breakdown:

Warm-up:
01 - T-Spine Flow
02 - The Windmill
03 - Alt Staggered Squats
04 - Alt Cossack Squats
05 - Standing Ab Twists
06 - Patty Cake Wrists

Circ 01:
01 - OH Rev Lunges
02 - Rev Sumo Squat Turns
03 - Rev Lunge T-Rotations
04 - Rev Lunge Warrior 3
05 - Rev Lunge Hip CARs

Circ 02:
01 - Hover Knee Scap Push
02 - L2R Plank Walk
03 - B-Boy Knee-Throughs
04 - S2S Bear Kick-Throughs
05 - S2S Gorilla Walks

Circ 03:
01 - Rev Crunch
02 - Reclined Twist Tucks
03 - Rainbow Tuck Crunch
04 - BW Extended Jackknives
05 - Rollie Pollie Taps

Circ 04:
01 - Twist Sit-Back Planks
02 - Rock Climbers
03 - Beast-Mode Threaders
04 - 3-Legged Climbers
05 - B-Boy Scorpion Dips

Circ 05:
01 - Rev Folding Table
02 - In & Out Rev Table Walks
03 - Rev Plank March
04 - Alt Wild Things
05 - BW Table Twist Reach

Cool-Down:
01 - Kneeling T-Spine Extensions
02 - Alt Best Stretch
03 - Alt Scorpion Twists
04 - Foot Pedals
05 - Knees Over Toes Reach L
06 - Knees Over Toes Reach 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.