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<p>It’s full body and core Friday! We have awesome exercises that will really squeeze your core and make your whole body active.</p>
<p>We’re kicking off block 1 with kneeling dolphin pushups. These are one of the most interesting push up variations! These are great for your shoulders and your mid section. Press your forearms into the ground and keep your shoulders in front of your elbows and press up as far as you can through your legs. Keep those forearms active and squeezed and squeeze those abs as well.</p>
<p>Up next, we'll do alternating reverse lunges! Initiate the movement by putting the weight slightly on your heels and hinging slightly forward on the hips. Emphasize the glutes and your front leg, NOT your back leg. Use the hinge of the hip. Keep your torso forward. Act as if you’re going to a sprint. The leg at the front is the one really controlling the movement and feeling the burn in the quadriceps –– just make sure that knee is always in line with your toes. You want to initiate the move by keeping the weight on your front foot and hinging through the hips as you put your back foot back and tap that knee to the ground. The idea is that you’re putting very little pressure on that back foot and using the hinge of the hip and front leg to do the movement.</p>
<p>Then we'll do mountain climbers. These are awesome cardio exercise that will really target your deltoid, which might make you feel the burn in your upper arms. Important form is key for this, and intensity is not the goal here. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. Keep at a comfortable pace as you bring your knees up.</p>
<p>Let’s wrap up block 1 with feet together squats. Use those legs as you press your knees together and press through your legs! This move helps your hamstrings and ankles, but make sure you’re only going as far as you can while keeping perfect form.</p>
<p>For block 2, we'll do 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>Next up, let's 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>Block 3 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>Let’s get this workout started!</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">30 seconds work ｜15 seconds rest ｜4 rounds</div>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-DOLPHIN-PUSHUPS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-DOLPHIN-PUSHUPS.mp4" type="video/mp4">
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<p>KNEELING DOLPHIN PUSHUPS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4">
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<p>ALTERNATING REVERSE LUNGES</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.mp4" type="video/mp4">
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<p>MOUNTAIN CLIMBERS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.mp4" type="video/mp4">
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<p>FEET TOGETHER SQUATS</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">40 seconds work ｜20 seconds rest ｜3 rounds</div>
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<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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<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">
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<p>KNEELING HIP UPS RIGHT</p>
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<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">
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<p>KNEELING HIP UPS 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">20 seconds work ｜10 seconds rest ｜8 rounds</div>
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<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">
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<p>STEP JACKS</p>
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