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April 24th, 2019

Published April 24, 2019
workouts-04-24-19
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Happy Wednesday Warriors! Today we will give you this 2-block workout that will really work your upper body & core! We’re starting off block 1 with explosive couch pushup. These are basically upright push ups that use a couch to get a really awesome explosion that will help prepare you for more challenging push ups. You should feel this a lot in the shoulders and triceps, and the key is to EXPLODE through your arms and with your exhale. Next up are kneeling side planks (right side). 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. Let's do more kneeling side planks but now on the left side. Your obliques should really feel it by now, so push through and keep perfect form. For block 2, we'll do kneeling planks. People tend to get lazy with this exercise but you want to 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'll wrap up block 2 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. You ready? Let's do this! <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>20 seconds work |10 seconds rest |8 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/EXPLOSIVE_COUCH_PUSHUPS.gif" alt="EXPLOSIVE COUCH PUSHUPS"> <p>EXPLOSIVE COUCH PUSHUPS</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_RIGHT_SIDE.gif" alt="KNEELING SIDE PLANK RIGHT SIDE"> <p>KNEELING SIDE PLANK RIGHT SIDE</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_SIDE"> <p>KNEELING SIDE PLANK LEFT SIDE</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 |3 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/TABLETOPS.gif" alt="TABLETOPS"> <p>TABLETOPS</p> </div> </div>

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