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<p>Happy Monday warriors. We have a three-block workout today that will really tighten your glutes and work your obliques! </p>
<p>Block 1 starts off with Sit to Stands. Use your bigger leg muscles (quads and hamstrings) instead of your knees as you stand. Keep your core engaged as you bend down through the hips and come back up. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. Sit back through your hips as you come down.</p>
<p>Then we'll do some Simple Side Bends. They are a great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted.</p>
<p>For block 2, we'll do Sumo Squats. 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 these like you’re stepping over an invisible fence.</p>
<p>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>Wrapping up block 2 with Bicycles. Don’t clasp your fingers or support your head with your hands . Fingertips on the back of your head, not grasping hands on the back of your head. Make sure your lower back is maintaining contact with the ground. Bring your elbow to your knee as much as you can. These are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground. These are a great dynamic exercise that will get a number of muscle groups working. Try to keep your leg straight at you bring your bent leg to your opposite arm, and keep a pace that keeps perfect form.</p>
<p>Time for more Sit to Stands this third block! Remember your bigger leg muscles are the ones being worked, not your knees!</p>
<p>Finish this whole workout by knocking out some more Simple Side Bends, and try to really reach far as you do each side!</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>30 seconds work ｜15 seconds rest ｜4 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4">
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<p>SIT TO STANDS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIMPLE-SIDE-BENDS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIMPLE-SIDE-BENDS.mp4" type="video/mp4">
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<p>SIMPLE SIDE BENDS</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>60 seconds work ｜5 seconds rest ｜2 rounds</h3>
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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/SUMO-SQUATS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SUMO-SQUATS.mp4" type="video/mp4">
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<p>SUMO SQUATS</p>
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<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">
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<p>DRINKING BIRDS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.mp4" type="video/mp4">
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<p>BICYCLES</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_3.png" alt="Round Three">
<h3>30 seconds work ｜15 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/SIT-TO-STAND.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4">
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<p>SIT TO STANDS</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/SIMPLE-SIDE-BENDS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIMPLE-SIDE-BENDS.mp4" type="video/mp4">
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<p>SIMPLE SIDE BENDS</p>
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