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Workout 10 - Level 3
Anastasia avatar
Written by Anastasia
Updated over a week ago

The equipment you will need this week is a towel or mat and two small weights. Be sure to warm up before performing the exercises below.

Sumo squat hold

Stand with your feet wider than hip distance apart with your toes slightly turned out. 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 too far forward. Make sure that your knees track outward, don't let them collapse towards the centre of your body. Hold this low squat position for 60 seconds, then stand back up.

Forearm plank + toe tap

Starting in your plank position (similar to your full push up position but on your forearms). Place your forearms on the ground with elbows aligned below shoulders, and arms parallel to the body at roughly shoulder width distance. If flat palms bother your wrists, clasp your hands together. Then start to tap the feet out to the sides about 30cm from the starting position, alternating between feet. Hold for 60 seconds, continuing to tap your feet to the sides.

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.

High knees

Stand with your hands by your side. Lift one knee to your chest height and then lower back down and alternate to the other leg. To increase your heart rate swing your arms in conjunction to your legs, like jogging on the spot but at the same time trying to lift your knees as high as you can. Continue for 60 seconds.

Overhead press + weight (slow tempo)

Stand upright with your feet hip distance apart. Begin by holding onto a weight in each hand and start by raising your arms up to a 90 degree angle, so your elbows are in line with your shoulders, your hands are up beside your head and your palms are facing away from your face. very slowly straighten your elbows so that your arms come up straight above your head and then very slowly bend your elbows back to your starting position. Continue this slow tempo movement for 60 seconds.

Front raise + weight (slow tempo)

Stand with your tailbone tucked under and your core switched on. Begin by placing a weight in each hand and start by very slowly raising your arms out in front of you with your palms facing down. Raise your arms up to shoulder height and then slowly lower back to your starting position. Continue this slow tempo movement for 60 seconds.

Cool down or repeat

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