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November 21st, 2018

workouts-11-21-18
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It’s workout Wednesday, before Thanksgiving! This workout will be a perfect way to prepare your body for the turkey day tradition with less guilt, because today you’re getting your body moving with everything from kickstand pushups and kneeling hip ups, to mountain climbers and up down dogs. Let’s go! We are starting off the first block 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 move to kneeling hip ups. These strengthen your obliques which can help with back pain and slimming down your sides. You should feel those obliques firing hard as you lift and lower your hips, which is great for core stabilization. Next, let’s climb some mountains! Mountain climbers are an awesome cardio exercise that will really target your deltoid, which might make you feel the burn in your upper arms. Intensity is not the goal here, but perfect form. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. You should keep at a comfortable pace as you bring your knees up. Finally we’ll finish up with step jacks. 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. For block 2 we are beginning with up down dogs. For this exercise, 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, think about pushing your shoulders upward as you come forward and look up at the sky. Now it’s time for bicycles. Use your fingertips on the back of your head, NOT grasping hands. Make sure your lower back is maintaining contact with the ground, then 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 For final block we’re doing another set of up down dogs so be sure to get your form correct again! Keep an active core while you push through your hips to reach your shoulders up and look up at the sky! With gratitude and strength, let’s get to work! <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 1 <hr> </div> <h4>40 seconds work |20 seconds rest |4 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/KICKSTAND_PUSHUPS.gif" alt="KICKSTAND PUSHUPS"> <p>KICKSTAND PUSHUPS</p> </div> <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/KNEELING_HIP_UPS_RIGHT_SIDE.gif" alt="/KNEELING HIP UPS RIGHT SIDE"> <p>KNEELING HIP UPS RIGHT SIDE</p> </div> <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/KNEELING_HIP_UPS_LEFT_SIDE.gif" alt="KNEELING HIP UPS LEFT SIDE"> <p>KNEELING HIP UPS LEFT SIDE</p> </div> <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/MOUNTAIN_CLIMBERS.gif" alt="MOUNTAIN CLIMBERS"> <p>MOUNTAIN CLIMBERS</p> </div> <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/STEP_JACKS.gif" alt="STEP JACKS"> <p>STEP JACKS</p> </div> </div> <div class="text-center my-5 hidden-sm-down"> <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"> </div> <div class="text-center my-5 hidden-md-up"> Block 2 <hr> </div> <h4>30 seconds work |15 seconds rest |4 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/UP_DOWN_DOG.gif" alt="UP DOWN DOG"> <p>UP DOWN DOG</p> </div> <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/BICYCLES.gif" alt="BICYCLES"> <p>BICYCLES</p> </div> </div> <div class="text-center my-5 hidden-sm-down"> <img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_3.png" alt="Round Three"> </div> <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/UP_DOWN_DOG.gif" alt="UP DOWN DOG"> <p>UP DOWN DOG</p> </div> </div>

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