October 9th, 2019

Published October 09, 2019
workouts-10-09-19
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<article> <section> <p align="justify">Happy Wednesday Warriors! We have today this three-block workout that will really work your core and upper body!</p> <p align="justify">Block 1 is all about Explosive Couch Push Ups. These 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.</p> <p align="justify">For block 2, 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">We'll wrap this whole workout with Burpee Walkouts. Sit back through your heels as your hands go to the ground. Use your hands to rock back to your heels. Keep your feet flat. They get your arms and legs doing a lot of work, and they’re also great cardio. 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 want to ease into squat thrusts or full burpees, try adding a hop at the end of each walkouts. Really put some power behind your legs as you walk them out and then back in. If you haven’t yet, try jumping your legs back forward or jumping up and you finish.</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>40 seconds work |20 seconds rest |8 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/EXPLOSIVE-COUCH-PUSHUPS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/EXPLOSIVE-COUCH-PUSHUPS.mp4" type="video/mp4"> </video> <p>EXPLOSIVE COUCH PUSHUPS</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 |8 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/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_3.png" alt="Block Three"> <h3>60 seconds work |5 seconds rest |8 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/BURPEE-WALKOUT.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.mp4" type="video/mp4"> </video> <p>BURPEE WALKOUTS</p> </div> </div> </section> </article>

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