December 3rd, 2018

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Happy Monday Warriors! We’ve got a killer 2 block workout to kickstart your week. We’ll start this week off with alternating reverse lunges. You want to initiate the move by keeping the weight on your front foot and hinging through the hips as you put your back foot back and tap that knee to the ground. The leg at the front is the one really controlling the movement and feeling the burn in the quadriceps –– just make sure that knee is always in line with your toes. Next up, we are onto kneeling hip ups. These are a great exercise for strengthening your obliques, which can really help with slimming down those pesky love handles. They are also great for core stabilization and can help with your back pain. We start block 2 with feet together squats. Use those legs as you press your knees together and press through your legs! This move helps your hamstrings and ankles, but make sure you’re only going as far as you can while keeping perfect form. Next we have drinking birds. It may seem like a simple exercise, but make sure you’re keeping your legs, back and upper body engaged. Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. Finally we will finish up with the shoulder bridge lift. These will challenge your glutes to lift you up through the exercise. They build on the shoulder bridge by adding a lift where you press into your heels to lift your hips and chest up as far as you can. Now let’s feel the burn from the core and beyond! <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>30 seconds work |15 seconds rest |3 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/ALTERNATING_REVERSE_LUNGES.gif" alt="ALTERNATING REVERSE LUNGES"> <p>ALTERNATING REVERSE LUNGES</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/KNEELING_HIP_UPS_RIGHT_SIDE.gif" alt="KNEELING HIP UPS RIGHT SIDE"> <p>KNEELING HIP UPS RIGHT SIDE</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>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/FEET_TOGETHER_SQUATS.gif" alt="FEET TOGETHER SQUATS"> <p>FEET TOGETHER SQUATS</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/DRINKING_BIRDS.gif" alt="DRINKING BIRDS"> <p> DRINKING BIRDS</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/SHOULDER_BRIDGE_LIFTS.gif" alt="SHOULDER BRIDGE LIFTS"> <p>SHOULDER BRIDGE LIFTS</p> </div> </div>

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