September 11th, 2019

Published September 11, 2019
workouts-09-11-19
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<article> <section> <p>Happy Wednesday Warriors! Today, we will have this 3-block workout that will really tight your core and upper body!</p> <p>Let’s kick this off with kneeling slides. This is a really great push up variation that works your glutes, shoulders and much of your upper body. You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away.</p> <p>Next, let’s 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>For block 2, we'll do 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>Then we'll do 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>We'll wrap this whole workout with 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> </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="Block 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/KNEELING-SLIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SLIDE.mp4" type="video/mp4"> </video> <p>KNEELING SLIDE</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/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> </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="Block 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/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> <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="Block 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/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> </section> </article>

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