Welcome Warriors to another year of fun filled workouts! It's time to kick off the new year with a 3 block workout that is sure to get your heart pumping and get you started on the right foot toward your 2019 goals!
We’re starting off block 1 with simple side bends, which are that great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted!
Next is up down dogs, which is actually a push up variation as well! Start in a downward dog position, keeping your hands planted and your feet on the floor if you can –– only go as far as you can without pain. From there, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.
Block 2 is all about the push ups! Kneeling Push ups are a great starting point to any push up variation. It’s really important to keep perfect form in these to make them effective and learn them properly so you can progress. Make sure to keep your arms at 90 degrees and keep your glutes squeezed and pelvis tucked (don’t arch your back!).
Then we move on to kneeling inchworms! It’s important on kneeling exercises to keep those glute tight otherwise they’re not doing anything! Squeeze your glutes as you walk your arms forward and keep a strong core!
Now we will wrap things up with Shoulder Bridge Hold. This is a great move that will really stretch your lower body. The shoulder bridge hold seems easy, but you want to make sure you’re really pushing through your hips to keep your legs active as you hold this position.
You ready? Let's do this!
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_1.png" alt="Round One">
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Block 1
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<h4>40 seconds work ｜20 seconds rest ｜5 rounds</h4>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIMPLE_SIDE_BENDS.gif" alt="Simple Side Bends">
<p>SIMPLE SIDE BENDS</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/UP_DOWN_DOG.gif" alt="Up Down Dogs">
<p>UP DOWN DOG</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_2.png" alt="Round Two">
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Block 2
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<h4>20 seconds work ｜10 seconds rest ｜8 rounds</h4>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/KNEELING_PUSHUP.gif" alt="Kneeling Push Up">
<p>KNEELING PUSHUP</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_3.png" alt="Round Three">
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Block 3
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<h4>60 seconds work ｜5 seconds rest ｜3 rounds</h4>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/KNEELING_INCHWORMS.gif" alt="Kneeling Inchworms">
<p>KNEELING INCHWORMS</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SHOULDER_BRIDGE_HOLD.gif" alt="Shoulder Bridge Hold">
<p>SHOULDER BRIDGE HOLD</p>
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