February 1st, 2019

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Happy Friday Warriors! This killer 3 block full body workout is going to challenge you and leave you feeling amazing! We kick things off with the Split Squats on both the right and left side! Your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You should feel this in the hamstrings of your front leg and the front and calf of your back leg. This is a great exercise to help teach your body how to move properly in walking, running and so on. These are great for building up your hamstrings. If you sit a lot for work, these are going to really loosen up any tightness. Next we’ll move on to Explosive Couch Pushups. These are basically upright push ups that use a couch to get a really awesome explosion that will help prepare you for more challenging push ups. You should feel this a lot in the shoulders and triceps, and the key is to EXPLODE through your arms and with your exhale. Block 2 is all about 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. In Block 3 we will start with a heart racer, the Step Jacks. Push up your arms and step out your legs. These will get your heart rate up and leave you feeling amazing. If you’re not doing them right it can seem super easy to just step back in forth, but you want to make sure you’re keeping those arms active and really using those glutes to push your legs out. If you’ve been doing step jacks, I want to challenge you to try a few jumping jacks –– remember not to stomp your feet as you come down and take it slowly if you’re having difficulties. Lastly we will wrap up in block 3 with Bear Squats! Lock your legs and keep your spine long at starting. If it hurts your knees, reduce the range of motion. Keep your arms pushed up and back the entire time. These are awesome for your quads and the functioning of your knees. Start in a downward dog position and freeze your upper body and then bend your knees as close to the ground as possible, and then extend them back up to downward dog. Challenge your legs to do a lot of the work. Your legs are doing the work here so it’s important to keep your upper body frozen and not use your arms to do this movement! Let’s get this workout started! <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>30 seconds work |15 seconds rest |5 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/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="SPLIT SQUAT RIGHT SIDE"> <p>SPLIT SQUAT RIGHT SIDE</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/SPLIT_SQUAT_LEFT_SIDE.gif" alt="SPLIT SQUAT LEFT SIDE"> <p>SPLIT SQUAT LEFT SIDE</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/EXPLOSIVE_COUCH_PUSHUPS.gif" alt="EXPLOSIVE COUCH PUSHUPS"> <p>EXPLOSIVE COUCH 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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUT"> <p>BURPEE WALKOUT</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 3 <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/STEP_JACKS.gif" alt="STEP JACKS"> <p>STEP JACKS</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/BEAR_SQUAT.gif" alt="BEAR SQUATS"> <p>BEAR SQUATS</p> </div> </div>

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