October 4th, 2019

Published October 04, 2019
workouts-10-04-19
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<article> <section> <p align="justify">It’s full body and core Friday and today we have awesome exercises that will have your core working hard.</p> <p align="justify">We’re kicking off block 1 with 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. These are great for building up your hamstrings. If you sit a lot for work, these are going to really loosen up any tightness.</p> <p align="justify">Next up are 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 align="justify">Then 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 align="justify">For block 2, we'll do Kneeling Planks. People tend to get lazy with this exercise but you want to keep your body active by keeping your glutes squeezed to bring that pelvis forward which will challenge your lower body. 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.</p> <p align="justify">Up next are Kneeling Side Planks. 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. Balance is key in this exercise, so modify to your elbow if you need. </p> <p align="justify">Wrapping up 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 align="justify">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"> <h3>30 seconds work |15 seconds rest |4 rounds</h3> <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/SPLIT-SQUAT-LEFT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-LEFT-SIDE.mp4" type="video/mp4"> </video> <p>SPLIT SQUAT LEFT</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/SPLIT-SQUAT-RIGHT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-RIGHT-SIDE.mp4" type="video/mp4"> </video> <p>SPLIT SQUAT RIGHT</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 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> </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"> <h3>40 seconds work |20 seconds rest |3 rounds</h3> <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-PLANK.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PLANK.mp4" type="video/mp4"> </video> <p>KNEELING PLANKS</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/KNEELING-SIDE-PLANK-LEFT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-LEFT-SIDE.mp4" type="video/mp4"> </video> <p>KNEELING SIDE PLANK LEFT</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/KNEELING-SIDE-PLANK-RIGHT-SIDE.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-SIDE-PLANK-RIGHT-SIDE.mp4" type="video/mp4"> </video> <p>KNEELING SIDE PLANK RIGHT</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/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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