Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 211

Workout Breakdown:

Warm-up:
01 - Standing Knee Pulls
02 - Alt Curtsy Squats
03 - Knees Over Toe Lunges
04 - Standing Twists
05 - Jefferson CARs
06 - Walking Pancake

Workout:
01 - T-Spine Flow
02 - Rev Sumo Squat Turns
03 - Alt Cossack Threaders
04 - Alt Squat Knee Drops
05 - ISO Tootsie Rolls L
06 - World's Best Windmills L
07 - ISO Tootsie Rolls R
08 - World's Best Windmills R
09 - Walk the Dog
10 - B-Boy Scorpion Dips L
11 - Kneeling Reach-Backs
12 - B-Boy Scorpion Dips R
13 - Alt Scorpions
14 - 90/90 Switch Reach
15 - Rev Folding Table
16 - BW Table Twist Reach
17 - Lizard Openers L
18 - Deep Quad Lizards L
19 - Rocking Ham Lunge Reach L
20 - Lizard Openers R
21 - Deep Quad Lizards R
22 - Rocking Ham Lunge Reach R
23 - BW Hip Thrusts
24 - ISO Leg Glutes Bridge

Finisher - Wild Beasts

Cool-Down:
01 - Cat Cow Circles
02 - Side Stretch
03 - Knees Over Toes Reach L
04 - Knees Over Toes Reach R
05 - Walk the Dog
06 - ISO Ankle D-Dogs L/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.

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.