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<p>Finish your week strong with this killer two-block workout! This full body workout is going to give you the best kind of burn! </p>
<p>Let's start off with Alternating Reverse Lunge! Initiate the movement by putting the weight slightly on your heels and hinging slightly forward on the hips. Emphasize the glutes and your front leg, NOT your back leg. Use the hinge of the hip. Keep your torso forward. Act as if you’re going to a sprint. The leg at the front is the one really controlling the movement and feeling the burn in the quadriceps –– just make sure that knee is always in line with your toes. You want to initiate the move by keeping the weight on your front foot and hinging through the hips as you put your back foot back and tap that knee to the ground. The idea is that you’re putting very little pressure on that back foot and using the hinge of the hip and front leg to do the movement.</p>
<p>Next up are Mountain Climbers. These are an awesome cardio exercise that will really target your deltoid, which might make you feel the burn in your upper arms. Important form is key for this, and intensity is not the goal here. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. Keep at a comfortable pace as you bring your knees up.</p>
<p>Wrapping up block 1 with Shoulder Bridge Lifts. These will challenge your glutes to lift you up through the exercise. They build on the shoulder bridge by adding a lift where you press into your heels to lift your hips and chest up as far as you can.</p>
<p>For block 2, we'll do Feet Together Squats! Use those legs as you press your knees together and press through your legs! This move helps your hamstrings and ankles, but make sure you’re only going as far as you can while keeping perfect form.</p>
<p>Then we'll do another round of Mountain Climbers. Stay at a comfortable place but keep perfect from without pushing your butt in the air! </p>
<p>Let's wrap up this whole workout with another round of this awesome shoulder bridge exercise, so remember to lift up by pressing through your heels and really reaching up to the sky with those hips and chest!</p>
<p>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>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4">
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<p>ALTERNATING REVERSE LUNGES</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.webm" type="video/webm">
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<p>MOUNTAIN CLIMBERS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.mp4" type="video/mp4">
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<p>SHOULDER BRIDGE LIFTS</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>20 seconds work ｜10 seconds rest ｜4 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.mp4" type="video/mp4">
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<p>FEET TOGETHER SQUATS</p>
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<p>MOUNTAIN CLIMBERS</p>
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<p>SHOULDER BRIDGE LIFTS</p>
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