Workout September 26, 2018

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This workout is all about the planks to really work your upper body! The challenge in many of these exercises is going to be holding yourself up while maintaining perfect form. We’re kicking off block 1 with a kneeling slide, which 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. Remember with tabletops, keep that chest open and squeeze those shoulder blades back and together. This will help your posture! Also 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. Block 2 is all about the side plank! This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work! Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head! We have one more awesome plank in block 3! I know 60 seconds is a long time but this plank will be amazing for you if you can maintain proper form the whole time! People tend to get lazy with it but you want to keep your body active by keeping your glutes squeezed to bring that pelvis forward which will challenge your lower body. Also, you want to focus on tension in your abdominals by thinking about dragging your elbow towards your belly button to make it difficult! The kneeling plank shouldn’t be super easy, you should really feel it challenging your whole body. Finish strong with reverse crunches! These are going to work the correct abdominal muscles to give you the results you want. 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. Get ready, Warrior! <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 1 <hr> </div> <h4>40 seconds work |20 seconds rest |5 rounds</h4> <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/KNEELING_SLIDE.gif" alt="Kneeling Slide"> <p>KNEELING SLIDE</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/TABLETOPS.gif" alt="Tabletops"> <p>TABLETOPS</p> </div> </div> <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 2 <hr> </div> <h4>60 seconds work |5 seconds rest |2 rounds</h4> <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/KNEELING_SIDE_PLANK_RIGHT_SIDE.gif" alt="Kneeling Side Plank Right"> <p>KNEELING SIDE PLANK RIGHT</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/KNEELING_SIDE_PLANK_LEFT_SIDE.gif" alt="Kneeling Side Plank Left"> <p>KNEELING SIDE PLANK LEFT</p> </div> <div class="text-center my-5 hidden-sm-down"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_3.png"> </div> <div class="text-center my-5 hidden-md-up"> Block 3 <hr> </div> <h4>60 seconds work |5 seconds rest |2 rounds</h4> <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/KNEELING_PLANK.gif" alt="KneelingPlank"> <p>KNEELING PLANK</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/REVERSE_CRUNCHES.gif" alt="Reverse Crunches"> <p>REVERSE CRUNCHES</p> </div> </div>

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