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Workout September 17, 2018

workouts-09-17-18
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Kickstart your Monday with this killer 3 block workout! Your legs are going to work hard, but the burn will feel so good! Block 1 includes one of my favorite exercises, drinking birds! It is 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! With the side bends I want you to stretch and reach until you really feel the burn in your obliques, while making sure to keep your legs stable and planted. Bicycles are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground! The bridge will also engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one! Block 2 is all about sit to stands, which are going to make your legs BURN! You want to build strength in your bigger leg muscles like your quads and hamstrings, and not use your knees so much. You’re basically sitting down and standing up while concentrating on keeping a flat back and engaged core, so when you do it correctly all those muscles will feel it. Finish strong with step jacks or jumping jacks! This will get your heart rate up right at the end of the workout and leave you feeling amazing! Alright Warrior, show this workout who’s boss! ####Block 1 |60 seconds work |5 seconds rest |3 rounds <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/DRINKING_BIRDS.gif" alt="Drinking Birds"> <p>DRINKING BIRDS</p> </div> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIMPLE_SIDE_BENDS.gif" alt="Simple Side Bends"> <p>SIMPLE SIDE BENDS</p> </div> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/BICYCLES.gif" alt="Bicycles"> <p>BICYCLES</p> </div> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SHOULDER_BRIDGE_HOLD.gif" alt="Shoulder Bridge Hold"> <p>SHOULDER BRIDGE HOLD</p> </div> </div> ####Block 2 |20 seconds work |10 seconds rest |8 rounds <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIT_TO_STAND.gif" alt="Sit to Stands"> <p>SIT TO STANDS</p> </div> </div> ####Block 3 |20 seconds work |10 seconds rest |8 rounds <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/STEP_JACKS.gif" alt="Step Jacks"> <p>STEP JACKS</p> </div> </div>

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