The equipment you will need for level 3 this week is a large towel or mat and two 1kg weights (you can use rice bags). The table below is an overview of the exercises you will perform this week. Be sure to warm up before performing the exercises below.

 

Body weight squat

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 an imaginary chair (or just above). Keep your weight distributed in your heels and your back upright, not tilting forward and your knees pushing out. Then stand back up into your starting position. Continue for 60 seconds.

 

Full pushup

Starting in your plank position. Hands directly under your shoulders, slightly further than should width apart. The further apart your feet are from each other the easier it is, feet together is more challenging. Engage your abdominal and glute muscles so that your back stays straight as you lower down.  Now you’re in your starting position, bend at your elbows and lower your body towards the floor as far as possible and back to your plank starting position. Continue for 60 seconds.

 

Lunge pulses + weight

Start standing with your feet hip distance apart, holding a 1kg rice bag (or weight) in each hand. 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), stay in this lunge position and begin to bend the knee very slightly up and down (pulsing) on the right leg for 30 seconds. Then step the right leg back into your standing position and repeat your lunge pulses on the left side for 30 seconds.

 

Plank bird dogs

Begin in a plank position. Hands are directly under your shoulders and feet are hip distance apart. Suck your abs in to your spine, keeping your lower back straight. Now you’re in your starting position you can start to lift your right leg up toward the ceiling behind you. While your right leg is lifted, start to lengthen out the left (opposite) arm in front of you. Continue alternating between sides for 60 seconds.

 

Deadlift + weight

Stand with your feet hip distance apart, toes pointing forward. Maintain a slight bend in your knees as you hinge at the hips. Place your arms by your side, with 1kg weights in each hand and 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 60 seconds.

 

Lateral raise pulses + weight

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 with a weight in each hand (maybe a small water bottle). 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, begin to pulse your arms up and down. Continue to keep your arms up (pulsing) for 60 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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