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July 24th, 2019

workouts-07-24-19
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<article> <section> <p>It's upper body & core Wednesday! Today we will give you this 3-block workout that really works your upper body and core!</p> <p>We’re starting off block 1 with simple side bends. They are a great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted.</p> <p>Next up are up down dogs. Start in a downward dog position, keeping your hands planted and your feet on the floor if you can –– only go as far as you can without pain. From there, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.</p> <p>Block 2 is all about kneeling pushups. These are a great starting point to any push up variation. It’s really important to keep perfect form is essential in these to make them effective and learn them properly so you can progress. Make sure to keep your arms at 90 degrees and keep your glutes squeezed and pelvis tucked (don’t arch your back!).</p> <p>For block 3, we'll do kneeling inchworms. They work your deltoids (shoulders), triceps (the back of your arms), chest, abs and even those stubborn bingo wings under your armpits. It’s super important to keep those glutes tight the entire time to make this exercise work well and keep proper form. Keep those glute tight otherwise this exercise isn’t effective! Squeeze your glutes as you walk your arms forward and keep a strong core.</p> <p>Wrapping up this whole workout with shoulder bridge hold. The shoulder bridge hold seems easy, but you want to make sure you’re really pushing through your hips to keep your legs active as you hold this position. This will engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one.</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">40 seconds work |20 seconds rest |5 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/SIMPLE-SIDE-BENDS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIMPLE-SIDE-BENDS.mp4" type="video/mp4"> </video> <p>SIMPLE SIDE BENDS</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/UP-DOWN-DOG.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.mp4" type="video/mp4"> </video> <p>UP DOWN DOGS</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 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-PUSHUP.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PUSHUP.mp4" type="video/mp4"> </video> <p>KNEELING 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_3.png" alt="Round Three"> <div class="sub-head">60 seconds work |5 seconds rest |3 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-INCHWORMS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-INCHWORMS.mp4" type="video/mp4"> </video> <p>KNEELING INCHWORMS</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/SHOULDER-BRIDGE-HOLD.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-HOLD.mp4" type="video/mp4"> </video> <p>SHOULDER BRIDGE HOLD</p> </div> </div> </section> </article>

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