Feel the burn with this 2-block workout that will really tight your core and upper body!
Let’s kick this off with kneeling inchworms. They work your deltoids (shoulders), triceps (the back of your arms), chest, abs and even those stubborn bingo wings under your armpits. It’s super important to keep those glutes tight the entire time to make this exercise work well and keep proper form. Keep those glute tight otherwise this exercise isn’t effective! Squeeze your glutes as you walk your arms forward and keep a strong core.
Next, let’s do kneeling push-ups. These are a great starting point to any push up variation. It’s really important to keep perfect form is essential in these to make them effective and learn them properly so you can progress. Make sure to keep your arms at 90 degrees and keep your glutes squeezed and pelvis tucked (don’t arch your back!).
We're wrapping block 1 with bicycles. Don’t clasp your fingers or support your head with your hands. Fingertips on the back of your head, not grasping hands on the back of your head. Make sure your lower back is maintaining contact with the ground. Bring your elbow to your knee as much as you can. These are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground. These are a great dynamic exercise that will get a number of muscle groups working. Try to keep your leg straight at you bring your bent leg to your opposite arm, and keep a pace that keeps perfect form.
For block 2, we'll start with up down dogs. Start in a downward dog position, keeping your hands planted and your feet on the floor if you can –– only go as far as you can without pain. From there, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.
We'll wrap this whole workout with some more bicycles. Don’t forget, keep your lower back on the ground and try to touch your knees with your elbow!
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>30 seconds work ｜15 seconds rest ｜4 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_INCHWORMS.gif" alt="KNEELING INCHWORMS">
<p>KNEELING INCHWORMS</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_PUSHUP.gif" alt="KNEELING PUSHUP">
<p>KNEELING 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/BICYCLES.gif" alt="BICYCLES">
<p>BICYCLES</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 One">
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Block 2
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<h4>60 seconds work ｜5 seconds rest ｜4 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/UP_DOWN_DOG.gif" alt="UP DOWN DOG">
<p>UP DOWN DOGS</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/BICYCLES.gif" alt="BICYCLES">
<p>BICYCLES</p>
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