January 9th, 2019

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Happy Wednesday warriors. We have an upper body and core workout for you today! We’re starting off block 1 with kickstand pushups. It’s really important to keep perfect form for these, because they can be a little tricky. You want to start in between a tabletop and kneeling push up, keeping those glutes tight. As you bring your knee up, your torso will be turning slightly, so make sure to keep those elbows pulled tight to your side so you’re not putting your shoulder in a bad position. I’m going to have you do another round of kickstand push ups this block, so be sure to remember your form. Start in the position and keeping those glutes tight, bring your knee up to your hand! For block 2, we'll do mountain climbers. These are an awesome cardio exercise that will really target your deltoid, which might make you feel the burn in your upper arms. Important form is key for this, and intensity is not the goal here. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. Keep at a comfortable pace as you bring your knees up. Then we'll do kneeling dolphin pushup. Press your forearms into the ground and keep your shoulders in front of your elbows and press up as far as you can through your legs. Keep those forearms active and squeezed and squeeze those abs as well. For block 3 we will do kneeling hip ups! These strengthen your obliques which can help with back pain and slimming down your sides. Keep your elbow and arm pressed into the ground as you stack your knees in line with your elbow, keeping that bottom leg planted on the ground for stabilization. You should feel those obliques firing hard as you lift and lower your hips. Great for core stabilization and your obliques are going to fire so hard in every single rep. I want you to do another set of kneeling hip ups! Remember the obliques are going to be firing, so make sure you’re keeping your bottom leg planted and your arm and elbow pressed to the ground. Alright, it’s go time!! <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/KICKSTAND_PUSHUPS.gif" alt="KICKSTAND PUSHUPS"> <p>KICKSTAND PUSHUPS</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>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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS"> <p>MOUNTAIN CLIMBERS</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/KNEELING_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS"> <p>KNEELING DOLPHIN PUSHUPS</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_3.png" alt="Round Two"> </div> <div class="text-center my-5 hidden-md-up"> Block 2 <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/KNEELING_HIP_UPS_RIGHT_SIDE.gif" alt="KNEELING HIP UPS RIGHT"> <p>KNEELING HIP UPS RIGHT</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/KNEELING_HIP_UPS_LEFT_SIDE.gif" alt="KNEELING HIP UPS LEFT"> <p>KNEELING HIP UPS LEFT</p> </div> </div>

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