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<p>Happy Monday Warriors! This 3-block workout will really keep your legs stay active.</p>
<p>Let's start 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.</p>
<p>Next up are drinking birds. These are one of the absolute best exercises you can do for your back, posture and even flexibility. It seems like a simple exercise, but you want to make sure you’re keeping your legs, back and upper body engaged. Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. That might sound weird, but strong feet will prevent plantar fasciitis, ankle pain and other pain in your legs. Be sure to keep your feet planted straight and really focus on keeping the weight on them as you push your butt backwards for this move.</p>
<p>For block 2, let's do kneeling side planks (right side). This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work. Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head. Balance is key in this exercise, so modify to your elbow if you need.</p>
<p>I want you to do another set of kneeling side planks but now on the left side. Your obliques should really feel it by now, so push through and keep perfect form.</p>
<p>Block 3 is all about burpee walkouts. 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>Alright Warriors, let’s do this!</p>
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<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="Block One">
<div class="sub-head">40 seconds work ｜20 seconds rest ｜4 rounds</div>
<div class="row justify-content-center text-center">
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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BEAR-SQUAT.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BEAR-SQUAT.mp4" type="video/mp4">
</video>
<p>BEAR SQUATS</p>
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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/DRINKING-BIRDS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/DRINKING-BIRDS.mp4" type="video/mp4">
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<p>DRINKING BIRDS</p>
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<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="Block Two">
<div class="sub-head">60 seconds work ｜5 seconds rest ｜3 rounds</div>
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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-RIGHT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-RIGHT-SIDE.mp4" type="video/mp4">
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<p>KNEELING SIDE PLANK RIGHT</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-LEFT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-LEFT-SIDE.mp4" type="video/mp4">
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<p>KNEELING SIDE PLANK LEFT</p>
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<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="Block Three">
<div class="sub-head">30 seconds work ｜15 seconds rest ｜5 rounds</div>
<div class="row justify-content-center text-center">
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<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">
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<p>BURPEE WALKOUTS</p>
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