It’s Monday and you know what that means….lower body and core time!
This week we begin the workout with my favorite, drinking birds. These are one of the absolute best exercises you can do for your back, posture and even flexibility. It seems like a simple exercise, but you want to make sure you’re keeping your legs, back and upper body engaged. Be sure to keep your feet planted straight and really focus on keeping the weight on them as you push your butt backwards for this move. Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. That might sound weird, but strong feet will prevent plantar fasciitis, ankle pain and other pain in your legs.
Next up is the burpee walkouts, which will get your arms and legs doing a lot of work. If you want to ease into squat thrusts or full burpees, try adding a hop at the end of each walkouts.
Then we will finish strong with split squats. For this, your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You should feel this in the hamstrings of your front leg and the front and calf of your back leg. This is a great exercise to help teach your body how to move properly in walking, running and if you sit a lot for work, these are going to really loosen up any tightness.
Okay Warriors, let’s feel the burn.
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Block 1
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<h4>40 seconds work ｜20 seconds rest ｜5 rounds</h4>
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<p>DRINKING BIRDS</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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUT">
<p>BURPEE WALKOUT</p>
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<p>KNEELING DOLPHIN PUSHUPS</p>
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<p>SPLIT SQUAT RIGHT SIDE</p>
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<p>SPLIT SQUAT LEFT SIDE</p>
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