Equipment Needed: Foam Roller + Mat
Level: Beginner
Calories Burned: 103

Workout Breakdown:

Warm-up

01 - Serratus Anterior L
02 - Low Lats L
03 - High Lats L
04 - Upper Back L
05 - Serratus Anterior R
06 - Low Lats R
07 - High Lats R
08 - Upper Back R
09 - Psoas L
10 - Psoas R
11 - TFL L
12...

Estimated Calories Burned:
96-153

Equipment Needed:
Yoga Mat + Yoga Strap

Level:
Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Modified Sun Flow
03 - Twisting Child's Pose
04 - Side Stretch L/R
05 - Rev Shoulder Stretch L
06 - Rev Shoulder Stretch R
07 - Upward Dog
08 - Prone Shoulder W...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 516
Weights Used: None
Intervals: 40/12

Workout Breakdown:

Warm-up
01 - Hugs & Loves to Drives
02 - Standing OH Side Reachers
03 - OH Rev Lunges
04 - Rev Lunge Sumo Turns
05 - Beastmode Threaders
06 - Patty Cake Wrists

01 -...

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Estimated Calories Burned:
101-168

Equipment Needed:
Yoga Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Head Rolls
02 - Neck Stretch L
03 - Neck Stretch R
04 - Neck Stretch F/B
05 - Seated Twist L
06 - Seated T...

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 Tu...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 112
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Cat Cow
02 - Wrist Warm-ups
03 - Modified Sun Flow
04 - Pull In Knees L
05 - Supine Winds L
06 - Pull In Knees R
07 - Supine Winds R
08 - Upward ...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 78
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Modified Sun Flow
02 - Light Hug Knees
03 - Pull In Knees L
04 - Pull In Knees R
05 - Happy Baby
06 - Halfy Baby L
07 - Halfy Baby R
08 - World's ...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 830
Weights Used: None
Intervals: 40/12

Workout Breakdown:

Warm-up
01 - Hugs & Loves to Drives
02 - Standing OH Side Reachers
03 - OH Rev Lunges
04 - Rev Lunge Sumo Turns
05 - Beastmode Threaders
06 - Patty Cake Wrists

01 -...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 78
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Modified Sun Flow
02 - Light Hug Knees
03 - Pull In Knees L
04 - Pull In Knees R
05 - Happy Baby
06 - Halfy Baby L
07 - Halfy Baby R
08 - World's ...

Equipment Needed: No Equipment + Chair + Elevation + Mat
Level: Intermediate
Calories Burned: 198

Workout Breakdown:

01 - Shoulder Rolls
02 - Standing Shoulder Stretch L/R
03 - Standing Knee Circles
04 - Standing I&O Knee Pulls L
05 - Elevated Hip Lifts L
06 - Standing I&O Knee Pulls R
07 - E...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Cat Cow / Spine Winds
03 - Kneeling Side Stretch L/R
04 - Rev Shoulder Stre...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 78

Workout Breakdown:

Warm-up

01 - Modified Sun Flow
02 - Light Hug Knees
03 - Pull In Knees L
04 - Pull In Knees R
05 - Happy Baby
06 - Halfy Baby L
07 - Halfy Baby R
08 - World's Best Stretch L
09 - Rev Sho...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
245-504 kcals

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Vinyasa Burpees
02 - Prayer Ab Lunges
03 - Side Lunge Jacks
04 - Downw...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 191
Weights Used: None
Intervals: 40/15

Workout Breakdown:

01 - Cat Cow
02 - Bird Dogs L
03 - Elbow Threaders L
04 - Bird Dogs R
05 - Elbow Threaders R
06 - Twisting Child's Pose
07 - Stacked Foot Table Thrusts L
08 - A...

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 -...

Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Head Rolls L/R
02 - Cat Cow / Child's Pose
03 - Side Stretch L/R
04 - Thread the Needle L/R
05 - Pull In Knees L
06 - Brettzel Stretch L
07 - Pull In Knees R
08 - Brettzel Stretch R
09 -...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
45-75 kcals

Equipment Needed:
Yoga Mat

Level:
Beginners

Total of 15 Minutes

Workout Breakdown:

01 - Deep Breaths
02 - Head Rolls
03 - Spinal Twist L
04 - Spina...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
178-288

Equipment Needed:
Bodyweight + Mat

Level:
Intermediate

Workout Breakdown:
01 - Sun Salutation
02 - Cat Cow
03 - Child's Pose
04 - Side Stretch L
05 - Side ...

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Estimated Calories Burned:
241-508

Equipment Needed:
Yoga Mat / None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Vinyasa Burpees
02 - Half Moon Squat Hops L
03 - Explosive Skaters
04 - Half Moon Squat Hops R
05 - Crow ...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Beginner-Intermediate
Calories Burned: 171

Workout Breakdown:

01 - Sweeping Windmills
02 - The Windmill
03 - Standing Knee Pulls
04 - Open Hip Squats
05 - Elevated Hip Raises L
06 - Elevated Hip Raises R
07 - Cat Cow
08 - Rocking Best Stre...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 270

Workout Breakdown:

Warm-up:
01 - Standing Knee Circles
02 - T-Spine Flow
03 - OH Rev Lunges
04 - Jefferson CARs
05 - Walk-Outs
06 - World's Best Stretch

Workout:
01 - Beast Mode Threaders
02 - Kneeling Reach-Backs
...

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 ...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
73-112 kcals

Equipment Needed:
Foam Roller, Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Upper Back
02 - Lower Back
03 - Glutes Roll L
04 - Glutes Roll R
...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 169
Steps: N/A

Workout Breakdown:

01 - Sunrise Squats
02 - Hi-Low Standing Twists
03 - Alt Standing Side Stretch
04 - Sweeping Windmill
05 - Deep Squat Spinal Flow
06 - Shin Hug Mt Threaders L
07 - Walking Mala...