Equipment Needed: Bodyweight, Chair, Yoga Block/Elevation, Shoes + Mat
Level: Intermediate
Calories Burned: 188

Workout Breakdown:

Warm-up:
01 - Bent Knee Circles L
02 - Bent Knee Circles R
03 - Quarter Pistols
04 - Shifting Ankle Balance
05 - Alt Staggered Squats
06 - Flamingo Stretch

Workout:
01 - FWD Lean Step-Up L
02 - Poliquin Step-Up L
03 - FWD Lean Step-Up R
04 - Poliquin Step-Up R
05 - BW Tib Raises
06 - BW Tib Rainbows
07 - Wall Sits
08 - Alt Seated Knee Lifts
09 - Kneeling Reach-Backs
10 - Half Kneeling Calves Raises L
11 - ISO Tootsie Rolls L
12 - Kneeling Tib Rotations L
13 - Half Kneeling Calves Raises R
14 - ISO Tootsie Rolls R
15 - Kneeling Tib Rotations R
16 - Rev Nordics
17 - Downward Donks
18 - Deep Quad Lizards L
19 - Rocking Ham Lunge Reach L
20 - Walk the Dog
21 - Deep Quad Lizards R
22 - Rocking Ham Lunge Reach R
23 - Glutes Bridge Walks
24 - Glutes Bridge Walk-Outs

Finisher - Chair Assisted Sissy Squats

Cool-Down:
01 - Walk the Dog
02 - Rev Nordic Taps
03 - Lizard Openers L
04 - Lizard Openers R
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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