This workout is going to make your fat cry because it targets every part of your body! There are a really great mix of exercises across these 3 blocks and this is a great way to end your week.
We’re kicking off block 1 with split squats, which are great for building up your hamstrings. If you sit a lot for work, these are going to really loosen up any tightness. Remember that your front leg is doing the work, so be sure to sink through your hips as you go down to target the hamstrings and calf of that front leg, rather than your back knee.
Next we have explosive couch push ups, which are basically upright push ups that use a couch to get a really awesome explosion that will help prepare you for more challenging push ups! You should feel this a lot in the shoulders and triceps, and the key is to EXPLODE through your arms and with your exhale.
Block 2 is burpee time! We use these a lot in our workouts because they’re such a great full body, bodyweight exercise. 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 keep doing this exercise correctly, you’ll master it in no time!
Block 3 is going to get that heart rate up a bit with step or jumping jacks! 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.
Lastly, we’re finishing up with bear squats. These are great 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. Your legs are doing the work here so it’s important to keep your upper body frozen and not use your arms to do this movement.
Enjoy your Friday and kick this workout’s butt!
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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 ｜5 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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<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/EXPLOSIVE_COUCH_PUSHUPS.gif" alt="Explosive Couch Pushups">
<p>EXPLOSIVE COUCH PUSHUPS</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/BURPEE_WALKOUT.gif" alt="Burpee Walkout">
<p>BURPEE WALKOUT</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_3.png">
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Block 3
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<h4>60 seconds work ｜5 seconds rest ｜3 rounds</h4>
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<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>
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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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