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<p>It’s full body and core Friday! Today, we will give you this 3-block workout that will keep your core active and make your whole body work.</p>
<p>Starting off block 1 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>
<p>Then 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>Up next are Kneeling Hip Ups. These strengthen your obliques which can help with back pain and slimming down your sides. Keep your elbow and arm pressed into the ground as you stack your knees in line with your elbow, keeping that bottom leg planted on the ground for stabilization. You should feel those obliques firing hard as you lift and lower your hips. Great for core stabilization and your obliques are going to fire so hard in every single rep.</p>
<p>How does another round of step jacks sound for block 2? Be sure to keep your body super active with these and make them count. Your arms, legs and glutes should be working to get each rep done.</p>
<p>Knock out another block of feet together squats and keep those knees pressed together while working your hamstrings and ankles as you squat!</p>
<p>Wrapping up block 2 with Russian Twists. These are going to be amazing for your core. These BURN if you’re doing them right and it’s the best kind of burn! Squeeze your legs together as you balance on your tailbone and bring your hands to tap on either side of you. You want to make sure to stay tall through the top of your head and keep good posture!</p>
<p>For block 3, we'll do another round of Step Jacks. Push up your arms and step out your legs. These will get your heart rate up and leave you feeling amazing. Keep those arms active and really use 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>
<p>Wrapping up this whole workout with another round of Feet Together Squats. Remember to 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>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="Block One">
<h3>20 seconds work ｜10 seconds rest ｜5 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4">
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<p>STEP JACKS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.webm" type="video/webm">
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<p>FEET TOGETHER SQUATS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-LEFT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-LEFT-SIDE.mp4" type="video/mp4">
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<p>KNEELING HIP UPS LEFT</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-RIGHT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-HIP-UPS-RIGHT-SIDE.mp4" type="video/mp4">
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<p>KNEELING HIP UPS RIGHT</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="Block Two">
<h3>20 seconds work ｜10 seconds rest ｜4 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/STEP-JACKS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4">
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<p>STEP JACKS</p>
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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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<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/RUSSIAN-TWIST.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/RUSSIAN-TWIST.mp4" type="video/mp4">
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<p>RUSSIAN TWISTS</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="Block Three">
<h3>20 seconds work ｜10 seconds rest ｜3 rounds</h3>
<div class="row justify-content-center text-center">
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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/STEP-JACKS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4">
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<p>STEP JACKS</p>
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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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