Happy Wednesday Warriors! Today we will give you this 2-block workout that is sure to get your heart pumping and push yourself to do more!
We’re starting off block 1 with burpee walk outs. 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 up are russian twists which are going to be amazing for your core. These BURN if you’re doing them right and it’s the best kind of burn! Squeeze your legs together as you balance on your tailbone and bring your hands to tap on either side of you. You want to make sure to stay tall through the top of your head and keep good posture!
For block 2 we'll do kickstand pushups! It’s really important to keep perfect form for these, because they can be a little tricky. You want to start in between a tabletop and kneeling push up, keeping those glutes tight. As you bring your knee up, your torso will be turning slightly, so make sure to keep those elbows pulled tight to your side so you’re not putting your shoulder in a bad position.
Now we will wrap things up with kneeling hip ups (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.
I want you to do another set of kneeling hip ups for the 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
You ready? Let's do this!
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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>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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUTS">
<p>BURPEE WALKOUTS</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/RUSSIAN_TWIST.gif" alt="RUSSIAN TWISTS">
<p>RUSSIAN TWISTS</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>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/KICKSTAND_PUSHUPS.gif" alt="KICKSTAND PUSHUPS">
<p>KICKSTAND 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/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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