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

Sumo squat pulse

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) and then raise 2-3 inches and lower back down. Keep your weight distributed in your heels and your back upright, not tilting too far forward. Make sure that your knees track outward the entire way up and down, don't let them collapse towards the centre of your body. Then stand back up into your starting position. Continue pulsing up and down for 45 seconds.

Forearm plank

Starting in your plank position (similar to your full push up position but on your forearms). Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold for 45 seconds.

Lunge pulses

Start standing 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), stay in this lunge position and begin to bend the knee very slightly up and down (pulsing) on the right leg for 20 seconds. Then step the right leg back into your standing position and repeat your lunge pulses on the left side for 20 seconds.

High knees

Start standing with your hands by your side. Begin by lifting 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. Essentially you are jogging on the spot but at the same time trying to lift your knees as high as you can. Continue marching for 45 seconds.

Overhead press + weight

Start standing upright with your feet hip distance apart. Begin by holding onto a weight in each hand and start 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. Start the move by straightening your elbows so that your arms come up straight above your head and then bend your elbows back to your starting position. Continue this movement for 45 seconds.

Front raise + weight

Start standing with your tailbone tucked under and your core switched on. Begin by placing a weight in each hand and start by raising your arms out in front of you with your palms facing down. Raise your arms up to shoulder height and then lower back to your starting position. Continue this movement for 45 seconds.

Cool down or repeat

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