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December 10th, 2018

workouts-12-10-18
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Happy Monday Warriors! We’ve got a killer 2 block workout to kickstart your week. First we will do sit to stands using your bigger leg muscles (quads and hamstrings) instead of your knees as you stand from the seated position. 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. Now it’s time for bicycles. Use your fingertips on the back of your head, NOT grasping hands. Make sure your lower back is maintaining contact with the ground, then 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. After bicycles it is time for the shoulder bridge hold. The shoulder bridge hold seems easy, but you want to make sure you’re really pushing through your hips to keep your legs active as you hold this position. This will engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one. Finally we will finish up with simple side bends. This is a great stretch that will work your obliques. Reach until you feel that burn while keeping your legs stable and planted! Alright, it’s go time!! <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>20 seconds work |10 seconds rest |8 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/SIT_TO_STAND.gif" alt="SIT TO STAND"> <p>SIT TO STAND</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/BICYCLES.gif" alt="BICYCLES."> <p>BICYCLES.</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>60 seconds work |5 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/SHOULDER_BRIDGE_HOLD.gif" alt="SHOULDER BRIDGE HOLD"> <p>SHOULDER BRIDGE HOLD</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/SIMPLE_SIDE_BENDS.gif" alt="SIMPLE SIDE BENDS"> <p>SIMPLE SIDE BENDS</p> </div> </div>

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