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April 26th, 2019

workouts-04-26-19
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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 bear squats. Lock your legs and keep your spine long at starting. If it hurts your knees, reduce the range of motion. Keep your arms pushed up and back the entire time. These are awesome for your quads and the functioning of your knees. Start in a downward dog position and freeze your upper body and then bend your knees as close to the ground as possible, and then extend them back up to downward dog. Challenge your legs to do a lot of the work. Your legs are doing the work here so it’s important to keep your upper body frozen and not use your arms to do this movement. Next we're moving on to 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. Then we'll do kneeling slides. This is a really great push up variation that works your glutes, shoulders and much of your upper body. You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away. We’ll wrap up 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. Block 2 is all about 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. Let’s get this workout started! <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>40 seconds work |20 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/BEAR_SQUAT.gif" alt="BEAR SQUAT"> <p>BEAR SQUAT</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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES"> <p>REVERSE CRUNCHES</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_SLIDE.gif" alt="KNEELING SLIDE"> <p>KNEELING SLIDE</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/STEP_JACKS.gif" alt="STEP JACKS"> <p>STEP JACKS</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>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/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="SPLIT SQUAT RIGHT SIDE"> <p>SPLIT SQUAT 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/SPLIT_SQUAT_LEFT_SIDE.gif" alt="SPLIT SQUAT LEFT SIDE"> <p>SPLIT SQUAT LEFT SIDE</p> </div> </div>

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