Happy Monday Warriors. Were going to get the week started by really activating your core and lower body!
In block 1, we begin with drinking birds. These are one of the absolute best exercises you can do for your back, posture and even flexibility. It seems like a simple exercise, but you want to make sure you’re keeping your legs, back and upper body engaged. Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. That might sound weird, but strong feet will prevent plantar fasciitis, ankle pain and other pain in your legs
Be sure to keep your feet planted straight and really focus on keeping the weight on them as you push your butt backwards for this move.
Next in this block we have simple side bends. They are a great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted.
Then we'll do bicycles. Don’t clasp your fingers or support your head with your hands. Fingertips on the back of your head, not grasping hands on the back of your head. Make sure your lower back is maintaining contact with the ground. Bring your elbow to your knee as much as you can. These are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground. These are a great dynamic exercise that will get a number of muscle groups working. Try to keep your leg straight at you bring your bent leg to your opposite arm, and keep a pace that keeps perfect form.
We're wrapping block 1 with shoulder bridge hold. 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. This will engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one.
For block 2 we will do sit to stand. Use your bigger leg muscles (quads and hamstrings) instead of your knees as you stand. Keep your core engaged as you bend down through the hips and come back up. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. Sit back through your hips as you come down. Time for more sit to stands this block! Remember your bigger leg muscles are the ones being worked, not your knees!
Block 3 is all about step jacks. 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. How does another round of step jacks sound?! Be sure to keep your body super active with these and make them count. Your arms, legs and glutes should be working to get each rep done.
Now let’s feel the burn from the core and beyond!
<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>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/DRINKING_BIRDS.gif" alt="DRINKING BIRDS">
<p>DRINKING BIRDS</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/SIMPLE_SIDE_BENDS.gif" alt="SIMPLE SIDE BENDS">
<p>SIMPLE SIDE BENDS</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 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>
<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/SIT_TO_STAND.gif" alt="SIT TO STAND">
<p>SIT TO STAND</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">
</div>
<div class="text-center my-5 hidden-md-up">
Block 3
<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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</p>
</div>
</div>
