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December 9th, 2019

Published December 09, 2019
workouts-12-09-19
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<article> <section> <p>Happy Monday Warriors. We present to you this 2-block workout that will activate your core and have your lower body really working hard.</p> <p>Let's start with Sit to Stand. Use your bigger leg muscles (quads and hamstrings) instead of your knees as you stand. Keep your core engaged as you bend down through the hips and come back up. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. Sit back through your hips as you come down.</p> <p>Up next are Up Down Dogs. 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, use your keep an active core and think about pushing your shoulders upward and you come forward and look up at the sky.</p> <p>Time for more sit to stands this block 2! Remember your bigger leg muscles are the ones being worked, not your knees!</p> <p>Let's keep going with Bicycles. Don’t clasp your fingers or support your head with your hands. Fingertips on the back of your head, not grasping hands on the back of your head. Make sure your lower back is maintaining contact with the ground. 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. These are a great dynamic exercise that will get a number of muscle groups working. Try to keep your leg straight at you bring your bent leg to your opposite arm, and keep a pace that keeps perfect form.</p> <p>Finishing this whole workout with Kneeling Inchworm. They work your deltoids (shoulders), triceps (the back of your arms), chest, abs and even those stubborn bingo wings under your armpits. It’s super important to keep those glutes tight the entire time to make this exercise work well and keep proper form. Keep those glute tight otherwise this exercise isn’t effective! Squeeze your glutes as you walk your arms forward and keep a strong core.</p> <p>Let’s get this workout started!</p> <section> <img style="max-width:100%;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_1.png" alt="Round One"> <h3>60 seconds work |5 seconds rest |5 rounds</h3> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4"> </video> <p>SIT TO STAND</p> </div> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.mp4" type="video/mp4"> </video> <p>UP DOWN DOG</p> </div> </div> </section> <section> <img style="max-width:100%;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_2.png" alt="Round Two"> <h3>60 seconds work |5 seconds rest |4 rounds</h3> <div class="row justify-content-center text-center"> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4"> </video> <p>SIT TO STAND</p> </div> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.mp4" type="video/mp4"> </video> <p>BICYCLES</p> </div> <div class="col-12 col-md-4"> <video class="d-block mx-auto" autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-INCHWORMS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-INCHWORMS.mp4" type="video/mp4"> </video> <p>KNEELING INCHWORMS</p> </div> </div> </section> </article>

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