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 sumo squats which are one of my favorites. These lateral squats will help create mobility in your hips. Be sure to keep your knees pointed out on the squat so that you feel a stretch in your groin and active glutes and quads. Think about it like you’re stepping over an invisible fence!
Next we have kneeling inchworms. It’s important on kneeling exercises to keep those glute tight otherwise they’re not doing anything! Squeeze your glutes as you walk your arms forward and keep a strong core!
We’re wrapping up block 1 with bicycles! These are a great dynamic exercise that will get a number of muscle groups working. They’re amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground! Try to keep your leg straight at you bring your bent leg to your opposite arm, and keep a pace that keeps perfect form!
We start block 2 with up down dogs, which is actually a push up variation as well! Start in a downward dog position, keeping your hands planted and your feet on the floor if you can –– only go as far as you can without pain. From there, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.
Then, it’s all about sit to stands, which are going to make your legs BURN! You want to build strength in your bigger leg muscles like your quads and hamstrings, and not use your knees so much. You’re basically sitting down and standing up while concentrating on keeping a flat back and engaged core, so when you do it correctly all those muscles will feel it.
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.
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>40 seconds work ｜20 seconds rest ｜3 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/SUMO_SQUATS.gif" alt="SUMO SQUATS">
<p>SUMO SQUATS</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/KNEELING_INCHWORMS.gif" alt="KNEELING INCHWORMS">
<p>KNEELING INCHWORMS</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/BICYCLES.gif" alt="BICYCLES">
<p>BICYCLES</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>30 seconds work ｜15 seconds rest ｜4 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/UP_DOWN_DOG.gif" alt="UP DOWN DOG">
<p>UP DOWN DOG</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/SIT_TO_STAND.gif" alt="SIT TO STAND">
<p>SIT TO STAND</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>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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</p>
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