This one-block workout is sure to make your core and lower body burn so good!
Let's start block 1 with step jacks. Keep this whole exercise active by really pushing up your arms and stepping out your legs. These will get your heart rate up and leave you feeling amazing. 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.
Next up are split squats. Your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You should feel this in the hamstrings of your front leg and the front and calf of your back leg. This is a great exercise to help teach your body how to move properly in walking, running and so on. These are great for building up your hamstrings. If you sit a lot for work, these are going to really loosen up any tightness.
Let’s do some more split squats but now on the left side! That front heel is doing the work, so make sure you’re pressing that heel into the ground and using your hip to sink back.
Then let's do 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.
Wrapping up block 1 with 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.
Alright Warriors, 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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</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/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="SPLIT SQUAT RIGHT SIDE">
<p>SPLIT SQUAT 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/SPLIT_SQUAT_LEFT_SIDE.gif" alt="SPLIT SQUAT LEFT SIDE">
<p>SPLIT SQUAT LEFT 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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES">
<p>REVERSE CRUNCHES</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/TABLETOPS.gif" alt="TABLETOPS">
<p>TABLETOPS</p>
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