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<p>Finish your week strong with this one-block workout! This full body workout is going to activate your core and will really give you the burn that you deserve!</p>
<p>We kick things off with Up Down Dogs! 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.</p>
<p>Then we'll do some 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>Next up are 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>Let's keep going by doing some Shoulder Bridge Hold. The shoulder bridge hold seems easy, but you want to make sure you’re really pushing through your hips to keep your legs active as you hold this position. This will engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one.</p>
<p>Wrapping up this whole workout with Step Jacks. Keep this whole exercise active by really pushing up your arms and stepping out your legs. These will get your heart rate up and leave you feeling amazing. 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. 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.</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>60 seconds work ｜5 seconds rest ｜4 rounds</h3>
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<p>UP DOWN DOGS</p>
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<p>DRINKING BIRDS</p>
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<p>SUMO SQUATS</p>
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<p>SHOULDER BRIDGE HOLD</p>
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<p>STEP JACKS</p>
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