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May 17th, 2019

Published May 17, 2019
workouts-05-17-19
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Welcome to Friday workout warriors. This full body and core workout will really give your body an amazing feeling. We’re kicking off block 1 with 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. Next up are 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. We're wrapping 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. We have another group of kneeling planks in block 2. Don’t get lazy on this second set of kneeling planks! Squeeze those glutes and keep your abs stable and working to hold this position! We’ll wrap up block 2 with another round of step jacks. Be sure to keep your body super active with these and make them count. Your arms, legs and glutes should be working to get each rep done. Let's wrap up this whole workout with more kneeling planks. Remember to keep your body active by keeping your glutes squeezed and focus on tension in your abdominals. 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>30 seconds work |15 seconds rest |2 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/STEP_JACKS.gif" alt="STEP JACKS"> <p>STEP JACKS</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/BEAR_SQUAT.gif" alt="BEAR SQUAT"> <p>BEAR SQUAT</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>30 seconds work |15 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/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_3.png" alt="Round Two"> </div> <div class="text-center my-5 hidden-md-up"> Block 3 <hr> </div> <h4>30 seconds work |15 seconds rest |4 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>

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