The equipment you will need for level 1 this week is a chair and a large towel or mat. The table below is an overview of the exercises you will perform this week. Be sure to warm up before performing the exercises below.

Chair Squat

Using a sturdy chair, stand with your feet hip distance apart and your toes slightly turned out. Place your hands wherever you feel you are most supported and balanced. Now you're all set up in your starting position, bend at the knees to sit down onto the chair (or just above). Your hips and glutes need to track back and down with your weight distributed in your heels, then stand back up into your starting position. Continue for 30 seconds.

 

Wall push up

Stand facing a wall, with your feet hip distance apart. Your feet should be as far away from the wall as the length of a straight arm. Place your hands flat against the wall, in line with your shoulders, slightly wider than shoulder width apart. Now bend at your elbows and lower your body towards the wall and back to standing, keeping your heels flat on the floor. Continue for 30 seconds.

 

Forward lunge

Stand with your feet hip distance apart. Step the right foot forward and bend at the knee to a 90-degree angle, keeping your back straight. As you bend the right knee, your left knee should bend and move toward the floor (but not touch the floor). Then step the right leg back into your standing position and repeat on the left side. Continue alternating for 30 seconds.

 

Bird dogs

Begin on all fours in a table-top position. Hands are directly under your shoulders and knees directly under your hips. Keeping your back straight, lengthen your right leg behind you, pressing your right heel into an imaginary wall behind you. At the same time lengthen out the left (opposite) arm in front of you. Then bring the leg and arm back to your table-top position and continue alternating for 30 seconds.

 

Deadlift

Stand with your feet hip distance apart, toes pointing forward. Maintain a slight bend in your knees as you hinge at the hips. Start by shifting your weight into your heels, then pushing your hips and glutes back behind you. You will feel a stretching in the back of the thighs, if it is too uncomfortable, bend your knees more. To come back to standing, thrust the hips forward and squeeze the glutes at the top in your standing position. Continue for 30 seconds.

 

Lateral raise

Stand with your feet hip distance apart, keeping your back straight and your abdominal muscles engaged. Start with your hands by your side, palms facing the body. Begin by leading with your elbows to raise your arms out to the side of your body. As you reach the top of the raise, rotate your wrists so that your thumbs face down. Lower your arms back down and continue for 30 seconds.

Next: Repeat exercises, do cardio, or cool down

Depending on how you feel, you may like to repeat this workout. Alternatively, if you would like to incorporate some more cardio (aerobic) exercise into your routine, then now would be a good time to do our 5 minute cardio booster.

If you're done for the day, then finish with a cool down and stretch.

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