Welcome to Workout 3 of the week, let’s finish strong! We're going to target all areas of your body in this workout, so if you're not feeling it everywhere...you're doing it wrong!
We’re going to get started with bear squats, which are awesome for your quads and the functioning of your knees. You want to start in a downward dog position and basically 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. By doing this, you’re really going to challenge your legs to do a lot of work.
The next exercises is reverse crunches, and these are much better than standard crunches and will actually get you that flat stomach you want. 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.
Now we are moving on to the kneeling slide, which is a really great push up variation that works your glutes, shoulders and much of your upper body. You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away.
And finally we’re going to get that heart rate up with some good old step jacks. 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!
Block 2 is 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.
Let’s do this!
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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/BEAR_SQUAT.gif" alt="BEAR SQUAT">
<p>BEAR SQUAT</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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES">
<p>REVERSE CRUNCHES</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_SLIDE.gif" alt="KNEELING SLIDE">
<p>KNEELING SLIDE</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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</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>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/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="SPLIT SQUAT RIGHT SIDE">
<p>SPLIT SQUATS RIGHT</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/SPLIT_SQUAT_LEFT_SIDE.gif" alt="SPLIT SQUAT LEFT SIDE">
<p>SPLIT SQUATS LEFT</p>
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