January 4th, 2019

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Happy Friday Warriors! We have a full body workout for you today that is going to work a little bit of everything. Block 1 starts off with sit to stands! We’re doing this for 8 rounds so make every rep count. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. You want to build strength in your bigger leg muscles like your quads and hamstrings, and not use your knees so much. Next we're moving on to burpee walkouts! Now you might think burpee walkouts suck, but they’re an amazing exercise because they work EVERYTHING! When you come down, think about it like you’re bending down to grab something with perfect form, then step each leg back, walk them back up to squatting and stand back up! If you keep doing this exercise correctly, you’ll master it in no time! Finally we finish up block 1 with up down dogs. 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, keep an active core and think about pushing your shoulders upward as you come forward and look up at the sky. Block 2 we are going to kick it into high gear with the 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. Then we will wrap up the workout with one of our favorites, bicycles. Bicycles are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground! The bridge will also engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one! I hope you are ready to sweat! <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 1 <hr> </div> <h4>20 seconds work |10 seconds rest |8 rounds</h4> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIT_TO_STAND.gif" alt="Sit to stand"> <p>SIT TO STAND</p> </div> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/BURPEE_WALKOUT.gif" alt="burpee walkout"> <p>BURPEE WALKOUT</p> </div> <div class="col-12 col-md-4"> <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> </div> </div> <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 2 <hr> </div> <h4>60 seconds work |5 seconds rest |3 rounds</h4> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <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> </div> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/BICYCLES.gif" alt="Bicycles"> <p>BICYCLES</p> </div> </div>

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