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<p>Finish your week strong with this killer 3-block workout! This full body workout is going to give you the burn that will feel so good! </p>
<p>We kick things off with sit to stands! Use your bigger leg muscles (quads and hamstrings) instead of your knees as you stand. Keep your core engaged as you bend down through the hips and come back up. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. Sit back through your hips as you come down.</p>
<p>Then we'll do 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>Next up are 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>Block 2 is all about 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>Wrapping 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>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="Round One">
<div class="sub-head">30 seconds work ｜15 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/SIT-TO-STAND.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4">
</video>
<p>SIT TO STAND</p>
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<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>
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<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>
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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="Round Two">
<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/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>
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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="Round Three">
<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 WALKOUTS</p>
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