Don’t make hump day, a slump day. Feel the burn with this 2 block workout, that includes kneeling slide, reverse crunches, explosive couch pushups and more!
Let’s kick this off with the kneeling slide. This is a really great push up variation that works your glutes, shoulders and much of your upper body
You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away.
Next we turn to reverse crunches. These are much better than standard crunches and will actually get you that flat stomach you want because they work your rectus abdominus, or your lower abs. They target the correct muscle group, but you need to make sure you hold that core strong and tight, while using your legs to change the pressure on your abdominal muscles while you tap your heels on the ground and back up. Hold that core strong and tight and make sure your legs are actively changing the pressure on your abdominal muscles while you tap your heels on the ground and back up.
From reverse crunches we turn to explosive couch pushups. These are basically upright push ups that use a couch to get a really awesome explosion that will help prepare you for more challenging push ups. The key is to these is to EXPLODE through your arms and with your exhale.
We’ll finish this first block up with tabletops. If you have neck pain or back pain from poor posture, these can really help you. Make sure you open your chest and squeeze those shoulder blades back and together to stop bad posture and make sure to dig through your heels to activate the movement
Keep that chest open and squeeze those shoulder blades back and together. This will help your posture. Remember that you’re pushing through your heels to activate the movement, and it’s your legs that are making it happen, not your arms.
For block 2 it is all about the 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 and forth, but you want to make sure you’re keeping those arms active and really using those glutes to push your legs out.
Alright, it’s go time!!
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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/KNEELING_SLIDE.gif" alt="KNEELING SLIDE">
<p>KNEELING SLIDE</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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES">
<p>REVERSE CRUNCHES</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/EXPLOSIVE_COUCH_PUSHUPS.gif" alt="EXPLOSIVE COUCH PUSHUPS">
<p>EXPLOSIVE COUCH 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/TABLETOPS.gif" alt="TABLETOPS">
<p>TABLETOPS</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/STEP_JACKS.gif" alt="STEP JACKS">
<p>STEP JACKS</p>
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