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May 22nd, 2019

workouts-05-22-19
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<article> <section> <p>Happy Wednesday Warriors! Today we will give you this 3-block workout that will keep those glutes tight and push yourself to do more!</p> <p>We’re starting off block 1 with kickstand push-ups. It’s really important to keep perfect form for these, because they can be a little tricky. You want to start in between a tabletop and kneeling push up, keeping those glutes tight. As you bring your knee up, your torso will be turning slightly, so make sure to keep those elbows pulled tight to your side so you’re not putting your shoulder in a bad position.</p> <p>For block 2, we'll do kneeling hip ups (right side)! These strengthen your obliques which can help with back pain and slimming down your sides. Keep your elbow and arm pressed into the ground as you stack your knees in line with your elbow, keeping that bottom leg planted on the ground for stabilization. You should feel those obliques firing hard as you lift and lower your hips. Great for core stabilization and your obliques are going to fire so hard in every single rep.</p> <p>I want you to do another set of kneeling hip ups but now on the left side! Remember the obliques are going to be firing, so make sure you’re keeping your bottom leg planted and your arm and elbow pressed to the ground.</p> <p>We'll wrap up this whole workout with burpee walk outs. Sit back through your heels as your hands go to the ground. Use your hands to rock back to your heels. Keep your feet flat. They get your arms and legs doing a lot of work, and they’re also great cardio. When you come down, think about it like you’re bending down to grab something with perfect form, then step each leg back, walk them back up to squatting and stand back up. If you want to ease into squat thrusts or full burpees, try adding a hop at the end of each walkouts. Really put some power behind your legs as you walk them out and then back in. If you haven’t yet, try jumping your legs back forward or jumping up and you finish.</p> <p>You ready? Let's do this!</p> </section> <section> <img style="max-width:100%;" 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 class="sub-head">20 seconds work |10 seconds rest |8 rounds</div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KICKSTAND-PUSHUPS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KICKSTAND-PUSHUPS.mp4" type="video/mp4"> </video> <p>KICKSTAND PUSHUPS</p> </div> </div> </section> <section> <img style="max-width:100%;" 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="sub-head">20 seconds work |10 seconds rest |8 rounds</div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-RIGHT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-RIGHT-SIDE.mp4" type="video/mp4"> </video> <p>KNEELING HIP UPS RIGHT SIDE</p> </div> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-LEFT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-LEFT-SIDE.mp4" type="video/mp4"> </video> <p>KNEELING HIP UPS LEFT SIDE</p> </div> </div> </section> <section> <img style="max-width:100%;" 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="sub-head">20 seconds work |10 seconds rest |8 rounds</div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.mp4" type="video/mp4"> </video> <p>BURPEE WALKOUT</p> </div> </div> </section> </article>

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