Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 112

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 Dog
09 - Rev Shoulder Stretch L
10 -...

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

Estimated Calories Burned:
89-144

Equipment Needed:
Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Butterfly Pose
02 - Head Rolls
03 - Spinal Twist L
04 - Spinal Twist R
05 - Ca...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 206
Weights Used: None
Intervals: 25sec

Workout Breakdown:

01 - Pogo Hops
02 - Standing Twists
03 - S2S Hurdle Steps
04 - Jumping Jacks
05 - OH Side Lunge Taps
06 - OH-Twist Good Mornings
07 - BW TYAs
08 - Pot S...

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Estimated Calories Burned:
82-132

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Beginners

Workout Breakdown:

01 - Hug Knees
02 - Supine Twist L
03 - Supine Twist R
04 - Pull In Knees L
05 - Pull In Knees R
06 - H...

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Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Beginners

Workout Breakdown:

01 - Neck Stretch L/R
02 - Cat Cow / Side Stretch
03 - Rack Shoulder Stretch
04 - Seated Glutes Stretc...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 182
Steps: N/A

Workout Breakdown:

01 - Side Bend Twists
02 - Kang Squats
03 - Beast Mode Threaders
04 - Lizard Openers L
05 - Knees Over Toes Reach L
06 - Lizard Openers R
07 - Knees Over Toes Reach R
08 - Walk...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 158

Workout Breakdown:

01 - Neck CARs
02 - Alt Neck Stretch L/R
03 - Shoulder CARs L
04 - Shoulder CARs R
05 - Rev Clasp Shoulder Rolls
06 - Standing T-Spine CARs
07 - Jefferson CARs
08 - The Windmill
09 - Alt Scapula Push ...

Equipment Needed: No Equipment + Mat
Level: Beginner
Calories Burned: 135

Workout Breakdown:

01 - Standing Twists
02 - Corkscrew Twists
03 - F2B Shoulder Swings
04 - Standing Knee Circles
05 - Standing Pendulum Swings L/R
06 - Sweeping Windmill
07 - The Windmill
08 - Patty Cake Wrists
09 - F...

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 - Deep Breath
02 - Head Rolls R
03 - Head Rolls L
04 - Neck Stretch L
05 - Nec...

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Estimated Calories Burned:
89-144

Equipment Needed:
Yoga Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Cat Cow
02 - Twisting Child's Pose
03 - Threaders
04 - Pull In Knees L
05 - Windmill Twists L
06 - Pull In ...

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Estimated Calories Burned:
164-263

Equipment Needed:
Yoga Mat (Yoga Strap Optional)

Level:
Intermediate

Workout Breakdown:

01 - Spine Winds L/R
02 - Neck Stretch L/R
03 - F2B Neck Stretch
04 - L2R Seated Spinal Twists
05 -...

Equipment Needed: No Equipment + Mat +
Level: Beginner-Intermediate
Calories Burned: 285
Weights Used: None
Intervals: 35/10
Workout Breakdown:

01 - OH Banded CARs
02 - F2B Banded Shoulders
03 - Banded KANG Squats
04 - Banded GM Twists
05 - Banded Matrix Sweeps
06 - The Windmill
07 - Standing ...

Equipment Needed: No Equipment + Mat
Level: Beginner - Intermediate
Calories Burned: 210

Workout Breakdown:

Warm-up:
01 - OH Shoulder Circles
02 - Standing Spinal Waves
03 - Bent Swimmers
04 - Rev Lunge T-Rotations
05 - Sweeping Windmills
06 - Patty Cake Wrists

Workout:
01 - Walk-Out Threade...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 242
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Corkscrew Twists
03 - Standing Twists
04 - Hurdle Steps
05 - Lateral Leg Swings L
06 - Lateral Leg Swings R
07 - Kang Squats...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 270
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Standing Twists
03 - L2R Standing Reaches
04 - Neck/Traps Stretch
05 - In & Out T-Spine Flex
06 - Kang Squats
07 - The Windm...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 271

Workout Breakdown:

Warm-up:
01 - Hug & Love Raises
02 - Standing Knee Circles
03 - Standing T-Spine CARs
04 - Jefferson CARs
05 - Standing Twists
06 - OH Shoulder Circles

Workout:
01 - OH Rev Lunges
02 - Rev Lunge ...

Equipment Needed: No Equipment + Mat
Level: Intermediate - Advanced
Calories Burned: 358

Workout Breakdown:

Warm-up:
01 - Standing Ab Twists
02 - Good Morning Twists
03 - OH Rev Lunges
04 - Standing Knee Circles
05 - The Windmill
06 - Standing Cat Cow

Workout:
01 - S2S Squat Kick Reach
02 - ...

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Estimated Calories Burned:
119-204

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:

01 - Deep Breaths
02 - Standing Side Stretch L
03 - Standing Side Stretch R
04 - Neck Stretch L
05 - Neck Stretch R
06 - ...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 148
Weights Used: None
Intervals: 40/10

Workout Breakdown:

*Warm up before starting
01 - In & Out T-Spine Flex
02 - S2S Hurdle Steps
03 - Alt Staggered Squats
04 - OH-Twist Good Mornings
05 - Rev Lunge T-Rotations
06 - B...

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 237
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Neck Rolls
02 - Screwdrivers
03 - Jefferson CARs
04 - Triangle Twists
05 - Walking Hams
06 - Cossack Shifts
07 - Standing Spinal Waves
08 - OH Rev ...

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 285
Weights Used: None
Intervals: 35/10

Workout Breakdown:

01 - Hug & Love Drives
02 - Standing Twists
03 - Standing Screwdrivers
04 - Sunrise Squats
05 - OH Rev Lunges
06 - Dbl Rev Lunge Sumo Turns
07 - Lateral Leg Swin...

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

Estimated Calories Burned:
89-144

Equipment Needed:
Yoga Mat

Level:
Beginners-Intermediate

Workout Breakdown:

01 - Deep Breath
02 - Head Rolls
03 - Spinal Twist L
04 - Spinal Twist R
05 - ...

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Estimated Calories Burned:
49-84

Equipment Needed:
Yoga Mat

Level:
Intermediate

Workout Breakdown:
01 - Child's Pose
02 - Runners Stretch L
03 - Child's Pose
04 - Runners Stretch R
05 - Modified Sun Flow
0...

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

Estimated Calories Burned:
89-144

Total of 30 Minutes

Equipment Needed:
Yoga Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - Deep Breath
02 - Head Rolls
03 - Spinal Tw...