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<p>It’s full body and core Friday! Today, we will give you this two-block workout that will make you feel the burn in your whole body.</p>
<p>Let's start block 1 with Alt. Reverse Lunge. Initiate the movement by putting the weight slightly on your heels and hinging slightly forward on the hips. Emphasize the glutes and your front leg, NOT your back leg. Use the hinge of the hip. Keep your torso forward. Act as if you’re going to a sprint. 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. 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 idea is that you’re putting very little pressure on that back foot and using the hinge of the hip and front leg to do the movement.</p>
<p>Then we'll do an awesome cardio exercise that will really target your deltoid — Mountain Climbers. Important form is key for this, and intensity is not the goal here. Make sure you’re keeping your hands active by really pressing into the ground and keeping tension in your arms, while also squeezing your glutes so your pelvis doesn’t sag and your butt also isn’t sticking up in the air. Keep at a comfortable pace as you bring your knees up.</p>
<p>Up next are Shoulder Bridge Lifts. 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.</p>
<p>For Block 2, we'll do 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.</p>
<p>Let’s perfect mountain climbers with this second set! Stay at a comfortable place but keep perfect from without pushing your butt in the air!</p>
<p>Wrapping up block 2 with another round of this awesome shoulder bridge lift exercise. Remember to lift up by pressing through your heels and really reaching up to the sky with those hips and chest!</p>
<p>Let’s get this workout started!</p>
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<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="Block One">
<h3>40 seconds work ｜20 seconds rest ｜4 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4">
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<p>ALTERNATING REVERSE LUNGES</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.mp4" type="video/mp4">
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<p>MOUNTAIN CLIMBERS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.mp4" type="video/mp4">
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<p>SHOULDER BRIDGE LIFTS</p>
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<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="Block Two">
<h3>20 seconds work ｜10 seconds rest ｜4 rounds</h3>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/FEET-TOGETHER-SQUATS.mp4" type="video/mp4">
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<p>FEET TOGETHER SQUATS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.mp4" type="video/mp4">
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<p>MOUNTAIN CLIMBERS</p>
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<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.mp4" type="video/mp4">
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<p>SHOULDER BRIDGE LIFTS</p>
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