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 mountain climbers. These are awesome cardio exercise that will really target your deltoid, which might make you feel the burn in your upper arms. Important form is key for this, and intensity is not the goal here. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. Keep at a comfortable pace as you bring your knees up.
Next we're moving on to kneeling dolphin pushups. These are one of the most interesting push up variations! These are great for your shoulders and your mid section. Press your forearms into the ground and keep your shoulders in front of your elbows and press up as far as you can through your legs. Keep those forearms active and squeezed and squeeze those abs as well.
We’ll wrap up block 1 with alternating reverse lunge. Initiate the movement by putting the weight slightly on your heels and hinging slightly forward on the hips. Emphasize the glutes and your front leg, NOT your back leg. Use the hinge of the hip. Keep your torso forward
Act as if you’re going to a sprint. The leg at the front is the one really controlling the movement and feeling the burn in the quadriceps –– just make sure that knee is always in line with your toes. You want to initiate the move by keeping the weight on your front foot and hinging through the hips as you put your back foot back and tap that knee to the ground. The idea is that you’re putting very little pressure on that back foot and using the hinge of the hip and front leg to do the movement.
Let’s perfect mountain climbers with this second block! Stay at a comfortable place but keep perfect from without pushing your butt in the air!
Then let’s do some more kneeling dolphin push ups! Keep those forearms pressed into the ground as you press up through your legs, and make sure to keep your shoulders in front of your elbows!
You just did alternating reverse lunge in block 1, so remember to keep that front leg strong to control the movement. Remember to initiate the movement with the weight of your front leg as you hinge through your hips to bring your back leg back.
More mountain climbers, kneeling dolphin pushups and alternating reverse lunge for block 3!
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>60 seconds work ｜5 seconds rest ｜2 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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS">
<p>MOUNTAIN CLIMBERS</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_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS">
<p>KNEELING DOLPHIN 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/ALTERNATING_REVERSE_LUNGES.gif" alt="ALTERNATING REVERSE LUNGES">
<p>ALTERNATING REVERSE LUNGES</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>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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS">
<p>MOUNTAIN CLIMBERS</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_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS">
<p>KNEELING DOLPHIN 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/ALTERNATING_REVERSE_LUNGES.gif" alt="ALTERNATING REVERSE LUNGES">
<p>ALTERNATING REVERSE LUNGES</p>
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<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">
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<div class="text-center my-5 hidden-md-up">
Block 3
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<h4>20 seconds work ｜10 seconds rest ｜5 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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS">
<p>MOUNTAIN CLIMBERS</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_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS">
<p>KNEELING DOLPHIN 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/ALTERNATING_REVERSE_LUNGES.gif" alt="ALTERNATING REVERSE LUNGES">
<p>ALTERNATING REVERSE LUNGES</p>
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