Contact Us

June 17th, 2019

Published June 17, 2019
workouts-06-17-19
Join to have access to the following workouts
<article> <section> <p>Happy Monday Warriors. Were going to get the week started by really keeping your whole body active –– from your core to your lower body.</p> <p>Block 1 is all about 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.</p> <p>Then we'll do split squats (right side). 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.</p> <p>Next up are 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.</p> <p>We'll wrap block 1 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.</p> <p>Now let’s feel the burn from the core and beyond!</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/STEP-JACKS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4"> </video> <p>STEP JACKS</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/SPLIT-SQUAT-RIGHT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-RIGHT-SIDE.mp4" type="video/mp4"> </video> <p>SPLIT SQUAT RIGHT</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/SPLIT-SQUAT-LEFT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-LEFT-SIDE.mp4" type="video/mp4"> </video> <p>SPLIT SQUAT LEFT</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/REVERSE-CRUNCHES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/REVERSE-CRUNCHES.mp4" type="video/mp4"> </video> <p>REVERSE CRUNCHES</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/TABLETOPS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/TABLETOPS.mp4" type="video/mp4"> </video> <p>TABLETOPS</p> </div> </div> </section> </article>

Previous Post

Back to Exercise

Next Post