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<p>Finish your week strong with this killer three-block workout! This full body workout is going to give you the best kind of burn! </p>
<p>Let's start off with 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>Next up are 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>Wrapping up block 1 with Burpee Walkouts. Sit back through your heels as your hands go to the ground. Use your hands to rock back to your heels. Keep your feet flat. They get your arms and legs doing a lot of work, and they’re also great cardio. 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 walkouts. Really put some power behind your legs as you walk them out and then back in. If you haven’t yet, try jumping your legs back forward or jumping up and you finish.</p>
<p>For block 2, we'll do Kneeling Inchworm! They work your deltoids (shoulders), triceps (the back of your arms), chest, abs and even those stubborn bingo wings under your armpits. It’s super important to keep those glutes tight the entire time to make this exercise work well and keep proper form. Keep those glute tight otherwise this exercise isn’t effective! Squeeze your glutes as you walk your arms forward and keep a strong core.</p>
<p>Then we'll do 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>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>Another round of sumo squats coming your way to end this whole workout! This hip exercise works best when you keep those knees pointed out while you have active quads and glutes to step over that invisible fence</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>20 seconds work ｜10 seconds rest ｜6 rounds</h3>
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<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/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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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.mp4" type="video/mp4">
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<p>BURPEE WALK OUTS</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>20 seconds work ｜10 seconds rest ｜6 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-INCHWORMS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-INCHWORMS.mp4" type="video/mp4">
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<p>KNEELING INCHWORMS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.mp4" type="video/mp4">
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<p>UP DOWN DOG</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>20 seconds work ｜10 seconds rest ｜8 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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