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<p align="justify">Happy Monday warriors. We have a core and lower body workout for you today! </p>
<p align="justify">Starting off block 1 with one of the absolute best exercises you can do for your back, posture and even flexibility - Drinking Birds. It seems like a simple exercise, but you want to make sure you’re keeping your legs, back and upper body engaged. 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.</p>
<p align="justify">Up next are 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">Wrapping up block 1 with Bear Squats. Lock your legs and keep your spine long at starting. If it hurts your knees, reduce the range of motion. Keep your arms pushed up and back the entire time. These are awesome for your quads and the functioning of your knees. Start in a downward dog position and 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. Challenge your legs to do a lot of the work. 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. </p>
<p align="justify">For block 2, we'll do 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">Up next are Drinking Birds. These are 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. 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. </p>
<p align="justify">How does another round of step jacks sound? Be sure to keep your body super active with these and make them count. Your arms, legs and glutes should be working to get each rep done</p>
<p align="justify">Let’s get this workout started!</p>
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<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="Round One">
<h3>40 seconds work ｜20 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/DRINKING-BIRDS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/DRINKING-BIRDS.mp4" type="video/mp4">
</video>
<p>DRINKING BIRDS</p>
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<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>
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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BEAR-SQUAT.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BEAR-SQUAT.mp4" type="video/mp4">
</video>
<p>BEAR SQUATS</p>
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<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="Round Two">
<h3>40 seconds work ｜20 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/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>
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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/DRINKING-BIRDS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/DRINKING-BIRDS.mp4" type="video/mp4">
</video>
<p>DRINKING BIRDS</p>
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<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>
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