Drinking birds, bear squats and tabletops, oh my! Jokes aside, this is a great lower body workout that’s going to kick your Monday off in a great way!
Block 1 starts with one of my favorite exercises for posture and your back, drinking birds! Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. That might sound weird, but strong feet will prevent plantar fasciitis, ankle pain and other pain in your legs. Be sure to keep your feet planted straight and really focus on keeping the weight on them as you push your butt backwards for this move.
Next up are bear squats, which are awesome for your quads and the functioning of your knees. You want to start in a downward dog position and basically freeze your upper body and then bend your knees as close to the ground as possible, and then extend them back up to downward dog. By doing this, you’re really going to challenge your legs to do a lot of work.
The next exercises is reverse crunches, and these are much better than standard crunches and will actually get you that flat stomach you want. 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.
Finish this block strong with tabletops! If you have neck pain or back pain from poor posture, this 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!
Block 2 is split squats! Your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You should feel this in the hamstrings of your front leg and the front and calf of your back leg! This is a great exercise to help teach your body how to move properly in walking, running and so on.
Let’s do this!
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_1.png" alt="Round One">
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Block 1
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<h4>30 seconds work ｜15 seconds rest ｜4 rounds</h4>
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<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>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/BEAR_SQUAT.gif" alt="Bear Squat">
<p>BEAR SQUAT</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/REVERSE_CRUNCHES.gif" alt="Reverse Crunches">
<p>REVERSE CRUNCHES</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/TABLETOPS.gif" alt="Tabletops">
<p>TABLETOPS</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_2.png" alt="Round Two">
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Block 2
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<h4>20 seconds work ｜10 seconds rest ｜8 rounds</h4>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="Split Squats Right">
<p>SPLIT SQUATS RIGHT</p>
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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SPLIT_SQUAT_LEFT_SIDE.gif" alt="Split Squats Left">
<p>SPLIT SQUATS LEFT</p>
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