Finish your week strong with this killer 3 block workout! This full body workout is going to challenge you, but the burn will feel so good!
We kick things off with the Kneeling Dolphin Push Ups! Now, the kneeling dolphin push up is one of the most interesting push up variations. These are great for your shoulders and your mid section! 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!
Next we’ll move on to Alternating Reverse Lunges. This will help with knee stabilization and glute activation! You want to initiate the move by keeping the weight on your front foot and hinging through the hips as you put your back foot back and tap that knee to the ground! The idea is that you’re putting very little pressure on that back foot and using the hinge of the hip and front leg to do the movement.
Next up we have Mountain Climbers! 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.
We’ll wrap up block 1 with Feet Together Squats! Now with this exercise you’re using those legs as you press your knees together and press through your legs! This move helps your hamstrings and ankles, but make sure you’re only going as far as you can while keeping perfect form.
In Block 2 we will start with Burpee Walkouts. Sit back through your heels as your hands go to the ground. Use your hands to rock back to your heels. Keep your feet flat. They get your arms and legs doing a lot of work, and they’re also great cardio. 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 want to ease into squat thrusts or full burpees, try adding a hop at the end of each walkouts. Really put some power behind your legs as you walk them out and then back in. If you haven’t yet, try jumping your legs back forward or jumping up and you finish.
Next we'll move on to Kneeling Hip Ups on both the right and left side. At first we will do on right side. 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.
Now we will do another set of Kneeling Hip Ups but now in left side. 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.
Lastly we will wrap up in block 3 with a heart racer, the Step Jack! If you’re able to move on to jumping jacks that’s awesome! If you’re doing step jacks, be sure to stay active as you push your leg out and keep your arms active!
Let’s get this workout started!
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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>30 seconds work ｜15 seconds rest ｜4 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_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS">
<p>KNEELING DOLPHIN PUSHUPS</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/ALTERNATING_REVERSE_LUNGES.gif" alt="ALTERNATING REVERSE LUNGES">
<p>ALTERNATING REVERSE LUNGES</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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS">
<p>MOUNTAIN CLIMBERS</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/FEET_TOGETHER_SQUATS.gif" alt="FEET TOGETHER SQUATS">
<p>FEET TOGETHER SQUATS</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>40 seconds work ｜20 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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUT">
<p>BURPEE WALKOUT</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/KNEELING_HIP_UPS_RIGHT_SIDE.gif" alt="KNEELING HIP UPS RIGHT SIDE">
<p>KNEELING HIP UPS RIGHT SIDE</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/KNEELING_HIP_UPS_LEFT_SIDE.gif" alt="KNEELING HIP UPS LEFT SIDE">
<p>KNEELING HIP UPS LEFT SIDE</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 Two">
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<div class="text-center my-5 hidden-md-up">
Block 3
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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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</p>
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