We’re starting off block 1 with simple side bends, which are that great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted!
Next up we’re doing 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!
Now with the shoulder bridge lifts, you should definitely be feeling this in your glutes if you’re doing it correctly. It builds 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!
Block 2 starts off with sit to stands! We’re doing this for 4 rounds so make every rep count. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. You want to build strength in your bigger leg muscles like your quads and hamstrings, and not use your knees so much.
Bicycles are amazing for core engagement and if you’re not feeling that burn, make sure you’re keeping your back flat on the ground! The bridge will also engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one!
Lastly we will wrap up in block 3 with more sit to stands. Remember that you use your bigger leg muscles (quads and hamstrings) instead of your knees. Keep that core engaged as you bend down through the hips and come back up. Do you feel that in your legs even more today?
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/SIMPLE_SIDE_BENDS.gif" alt="SIMPLE SIDE BENDS">
<p>SIMPLE SIDE BENDS</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/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/SHOULDER_BRIDGE_LIFTS.gif" alt="SHOULDER BRIDGE LIFTS">
<p>SHOULDER BRIDGE LIFTS</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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</div>
<h4>30 seconds work ｜15 seconds rest ｜4 rounds</h4>
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<div class="col-12 col-md-4">
<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/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_3.png">
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<div class="text-center my-5 hidden-md-up">
Block 3
<hr>
</div>
<h4>20 seconds work ｜10 seconds rest ｜8 rounds</h4>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<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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