Happy Wednesday warriors. We have an upper body and core workout for you today!
We’re starting off block 1 with kneeling slide. This is a really great push up variation that works your glutes, shoulders and much of your upper body. You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away.
Next up are table tops. If you have neck pain or back pain from poor posture, these can really help you. Make sure you open your chest and squeeze those shoulder blades back and together to stop bad posture and make sure to dig through your heels to activate the movement. You don’t want to use your arms to push up, but use your legs. Keep that chest open and squeeze those shoulder blades back and together. This will help your posture. Remember that you’re pushing through your heels to activate the movement, and it’s your legs that are making it happen, not your arms.
Kneeling side planks (both left and right) coming your way for block 2! This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work. Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head. Balance is key in this exercise, so modify to your elbow if you need. Your obliques should really feel it by now, so push through and keep perfect form.
For block 3 we will do kneeling plank! Keep your body active by keeping your glutes squeezed to bring that pelvis forward which will challenge your lower body. Focus on tension in your abdominals by thinking about dragging your elbow towards your belly button to make it difficult. The kneeling plank shouldn’t be super easy, you should really feel it challenging your whole body.
We're wrapping block 3 with reverse crunches. These are much better than standard crunches and will actually get you that flat stomach you want because they work your rectus abdominus, or your lower abs. They target the correct muscle group, but you need to make sure you hold that core strong and tight, while using your legs to change the pressure on your abdominal muscles while you tap your heels on the ground and back up. Hold that core strong and tight and make sure your legs are actively changing the pressure on your abdominal muscles while you tap your heels on the ground and back up. You just did reverse crunches, but I want you to get some more awesome reps in! Remember to hold a strong, tight core and make your legs do the work.
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>40 seconds work ｜20 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/KNEELING_SLIDE.gif" alt="KNEELING SLIDE">
<p>KNEELING SLIDE</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/TABLETOPS.gif" alt="TABLETOPS">
<p>TABLETOPS</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>60 seconds work ｜5 seconds rest ｜2 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_SIDE_PLANK_RIGHT_SIDE.gif" alt="KNEELING SIDE PLANK RIGHT">
<p>KNEELING SIDE PLANK 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_SIDE_PLANK_LEFT_SIDE.gif" alt="KNEELING SIDE PLANK LEFT">
<p>KNEELING SIDE PLANK LEFT</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>60 seconds work ｜5 seconds rest ｜2 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_PLANK.gif" alt="KNEELING PLANK">
<p>KNEELING PLANK</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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES">
<p>REVERSE CRUNCHES</p>
</div>
</div>
