Get ready to feel strong with this killer core and upper body workout, that will burn so good!
We’re kicking off block 1 with kickstand pushups. It’s really important to keep perfect form for these, because they can be a little tricky. You want to start in between a tabletop and kneeling push up, keeping those glutes tight. As you bring your knee up, your torso will be turning slightly, so make sure to keep those elbows pulled tight to your side so you’re not putting your shoulder in a bad position.
Next we’re gonna do 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.
After step jacks, it’s time to get back to pushups, with the kneeling dolphin push up. These are one of the most interesting push up variations and are great for your shoulders and your mid section. Press your forearms into the ground and keep your shoulders in front of your elbows and press up as far as you can through your legs. Make sure to keep those forearms active and squeezed and squeeze those abs as well. Finally we’ll wrap up block 1 with another round kickstand pushups.
Block 2 is all about the burpee walkouts. These are going to get your arms and legs working and your heart rate up! Sit back through your heels as your hands go to the ground, use your hands to rock back to your heels and keep your feet flat. When you come down, think about it like you’re bending down to grab something with perfect form, then step each leg back, walk them back up to squatting and stand back up
If you want to ease into squat thrusts or full burpees, try adding a hop at the end of each walkout.
Alright, 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>30 seconds work ｜15 seconds rest ｜5 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/KICKSTAND_PUSHUPS.gif" alt="KICKSTAND PUSHUPS">
<p>KICKSTAND PUSHUPS</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/media/exercises/beginner/KNEELING_DOLPHIN_PUSHUPS.gif" alt="KNEELING DOLPHIN PUSHUPS">
<p>KNEELING DOLPHIN PUSHUPS</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/KICKSTAND_PUSHUPS.gif" alt="KICKSTAND PUSHUPS">
<p>KICKSTAND PUSHUPS</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>40 seconds work ｜20 seconds rest ｜5 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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUT">
<p>BURPEE WALKOUT</p>
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