It’s full body and core Friday and today we have awesome exercises that will have your core working hard.
We’re kicking off block 1 with sumo squats. These lateral squats will help create mobility in your hips. Be sure to keep your knees pointed out on the squat so that you feel a stretch in your groin and active glutes and quads. Think about these like you’re stepping over an invisible fence.
Next we're moving on to kneeling inchworms. They work your deltoids (shoulders), triceps (the back of your arms), chest, abs and even those stubborn bingo wings under your armpits. It’s super important to keep those glutes tight the entire time to make this exercise work well and keep proper form. Keep those glute tight otherwise this exercise isn’t effective! Squeeze your glutes as you walk your arms forward and keep a strong core.
We’ll wrap up block 1 with 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.
For block 2, we are going to keep your core active 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, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.
Next up are 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 step jacks for block 3! Keep this whole exercise active by really pushing up your arms and stepping out your legs. 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. 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.
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>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/SUMO_SQUATS.gif" alt="SUMO SQUATS">
<p>SUMO 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/media/exercises/beginner/KNEELING_INCHWORMS.gif" alt="KNEELING INCHWORMS">
<p>KNEELING INCHWORMS</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/BICYCLES.gif" alt="BICYCLES">
<p>BICYCLES</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>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/UP_DOWN_DOG.gif" alt="UP DOWN DOGS">
<p>UP DOWN DOGS</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/SIT_TO_STAND.gif" alt="SIT TO STAND">
<p>SIT TO STAND</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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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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