Get ready to feel strong with this killer upper body and core workout, that will burn so good!
We are gonna kick of the first block with kneeling slide. This is a really great push up variation that works your glutes, shoulders and much of your upper body. You want to make sure you’re squeezing your glutes as you push forward and press through your shoulders by almost pushing the ground away.
Next are kneeling hip ups. These strengthen your obliques which can help with back pain and slimming down your sides. Keep your elbow and arm pressed into the ground as you stack your knees in line with your elbow, keeping that bottom leg planted on the ground for stabilization. You should feel those obliques firing hard as you lift and lower your hips. Great for core stabilization and your obliques are going to fire so hard in every single rep.
Moving on we will do kneeling push ups. These are a great starting point to any push up variation. It’s really important to keep perfect form is essential in these to make them effective and learn them properly so you can progress. Make sure to keep your arms at 90 degrees and keep your glutes squeezed and pelvis tucked (don’t arch your back!)
Finally, we will finish the first block with step jacks to keep this whole exercise active by really pushing up your arms and stepping out your legs. These will get your heart rate up and leave you feeling amazing
If you’re not doing them right it can seem super easy to just step back in forth, but you want to make sure you’re keeping those arms active and really using those glutes to push your legs out. If you’ve been doing step jacks, I want to challenge you to try a few jumping jacks –– remember not to stomp your feet as you come down and take it slowly if you’re having difficulties
For our second block we start with up kneeling side plank. This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work. Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head. Balance is key in this exercise, so modify to your elbow if you need.
Finally, we will finish off this workout with russian twists. These are going to be amazing for your core. These BURN if you’re doing them right and it’s the best kind of burn! Squeeze your legs together as you balance on your tailbone and bring your hands to tap on either side of you. You want to make sure to stay tall through the top of your head and keep good posture!
Alright, let’s jump into this Warrior Made workout!
<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 ｜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/KNEELING_SLIDE.gif" alt="KNEELING SLIDE">
<p>KNEELING SLIDE</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 R">
<p>KNEELING HIP UPS R</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_PUSHUP.gif" alt="Kneeling PushUp">
<p>KNEELING PUSHUP</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 L">
<p>KNEELING HIP UPS L</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/STEP_JACKS.gif" alt="Step Jacks">
<p>STEP JACKS</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 ｜2 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/KNEELING_SIDE_PLANK_RIGHT_SIDE.gif" alt="Kneeling Side Plank Right">
<p>KNEELING SIDE PLANK RIGHT</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_SIDE_PLANK_LEFT_SIDE.gif" alt="Kneeling Side Plank Left">
<p>KNEELING SIDE PLANK LEFT</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/RUSSIAN_TWIST.gif" alt="RUSSIAN TWISTS">
<p>RUSSIAN TWISTS</p>
</div>
</div>
