Happy Monday Warriors. Were going to get the week started by really activating your core and lower body with today's workout.
For block 1, we'll start 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.
Next up are feet together squats. Use those legs as you press your knees together and press through your legs! This move helps your hamstrings and ankles, but make sure you’re only going as far as you can while keeping perfect form.
Then we'll do 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.
We'll wrap block 1 with mountain climbers. These are an 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.
Block 2 is all about kneeling hip ups for both right and left side. We will start with left 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 but now in the right 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.
Now let’s feel the burn from the core and beyond!
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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/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/media/exercises/beginner/FEET_TOGETHER_SQUATS.gif" alt="FEET TOGETHER SQUATS">
<p>FEET TOGETHER 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/DRINKING_BIRDS.gif" alt="DRINKING BIRDS">
<p>DRINKING BIRDS</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/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/Block_2.png" alt="Round Two">
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Block 2
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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/KNEELING_HIP_UPS_LEFT_SIDE.gif" alt="KNEELING HIP UPS LEFT">
<p>KNEELING HIP UPS LEFT</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">
<p>KNEELING HIP UPS RIGHT</p>
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