In the first block we start with kneeling side planks. This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work. Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head
Balance is key in this exercise, so modify to your elbow if you need.
Next up we’ll be working the quads and keeping our knee joints loose with bear squats. Start in a downward dog position and freeze your upper body and then bend your knees as close to the ground as possible, and then extend them back up to downward dog. Lock your legs and keep your spine long at starting. If it hurts your knees, reduce the range of motion.
Your legs are doing the work here so it’s important to keep your upper body frozen and not use your arms to do this movement.
We explode into the next block with 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
You should feel this a lot in the shoulders and triceps, and the key is to EXPLODE through your arms and with your exhale.
We finish this workout strong with burpee walkouts. They get your arms and legs doing a lot of work, and they’re also great cardio.
Enjoy your Friday and kick this workout’s butt!
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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>60 seconds work ｜5 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_SIDE_PLANK_LEFT_SIDE.gif" alt="KNEELING SIDE PLANK LEFT SIDE">
<p>KNEELING SIDE PLANK LEFT SIDE</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_SIDE_PLANK_RIGHT_SIDE.gif" alt="KNEELING SIDE PLANK RIGHT SIDE">
<p>KNEELING SIDE PLANK RIGHT SIDE</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/BEAR_SQUAT.gif" alt="BEAR SQUAT">
<p>BEAR SQUAT</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>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/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/BURPEE_WALKOUT.gif" alt="BURPEE WALKOUT">
<p> BURPEE WALKOUT</p>
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