Think this three block workout will be a breeze? Your upper body will disagree!
We’re kicking off block 1 with a reverse crunching, which is much better than standard crunches and will actually get you that flat stomach you want because they work your rectus abdominus, or your lower abs.
You might think drinking bird walkouts suck, but they’re an amazing exercise because they work EVERYTHING! It is one of the absolute best exercises you can do for your back, posture and even flexibility
We start off block 2 with split squats right and finish with split squats left! Your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You already did some split squats, but let’s do some more! That front heel is doing the work, so make sure you’re pressing that heel into the ground and using your hip to sink back.
Then start block 3 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. Finish this block strong with kneeling plank. People tend to get lazy with this exercise but you want to keep your body active by keeping your glutes squeezed to bring that pelvis forward which will challenge your lower body.
Let’s get this workout started!
<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>40 seconds work ｜20 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/REVERSE_CRUNCHES.gif" alt="REVERSE CRUNCHES">
<p>REVERSE CRUNCHES</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>
<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>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/SPLIT_SQUAT_RIGHT_SIDE.gif" alt="SPLIT SQUAT RIGHT SIDE">
<p>SPLIT SQUAT RIGHT 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/SPLIT_SQUAT_LEFT_SIDE.gif" alt="SPLIT SQUAT LEFT SIDE">
<p>SPLIT SQUAT LEFT 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_3.png" alt="Round Three">
</div>
<div class="text-center my-5 hidden-md-up">
Block 3
<hr>
</div>
<h4>60 seconds work ｜5 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/BEAR_SQUAT.gif" alt="BEAR SQUAT">
<p>BEAR SQUAT</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_PLANK.gif" alt="KNEELING PLANK">
<p>KNEELING PLANK</p>
</div>
</div>
