Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 248

Workout Breakdown:

Warm-up:
01 - Standing Twists
02 - Standing Knee Circles
03 - OH Rev Lunges
04 - T-Spine Flow
05 - The Windmill
06 - Patty Cake Wrists

Workout:
01 - Rev Lunge T-Rotations
02 - Lateral Spine Rolls
03 - Up-Down Dog Flow
04 - Alt Scorpion Twists
05 - Kneeling T-Elbow Rots
06 - Beast Mode Threaders
07 - Half Kneeling Windmills L
08 - Deep Quad Lizards L
09 - Half Kneeling Windmills R
10 - Deep Quad Lizards R
11 - Walk the Dog
12 - BW Table Twist Reach
13 - 90/90 Switch Reach
14 - Rev Crab Swings L
15 - Kneeling Side Lunge Sit-Backs L
16 - Rev Crab Swings R
17 - Kneeling Side Lunge Sit-Backs R
18 - S2S B-Boy Kick-Throughs
19 - Superman Pike-Taps
20 - Prone YW Rotations
21 - Kneeling T-Spine Extensions
22 - Rev Folding Table
23 - Glutes Bridge Reachers
24 - ISO Leg Glutes Bridge

Finisher - Plow Switch Hip Drives

Cool-Down:
01 - Cat-Cow Circles
02 - Modified Sun Flow
03 - Rocking Best Stretch
04 - Winding Supine Str L
05 - Winding Supine Str R
06 - Happy Baby

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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