The equipment you will need for level 1 this week is a large towel or mat. Be sure to warm up before performing the exercises below.

Sumo squat

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 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 for 30 seconds.

Knee plank

Start face down on a mat with body weight evenly distributed between your hands and knees. Keep your abdominals held tight to support the lower back, and keep your head aligned with the spine by looking directly down at your hands without dropping your head forward. Hold 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.

Marching

Stand with your hands by your side. Begin by lifting one knee to your hip 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 or even try jogging on the spot. Continue for 30 seconds.

Wall angles

Stand with your back against a wall and feet hip distance apart. Begin 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 the wall. Start 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 30 seconds.

Front raise

Stand with your tailbone tucked under and your abdominals switched on. Raise your arms out in front of you with your palms facing down. Now raise your arms up to shoulder height and then lower back to your starting position. Continue this movement for 30 seconds.

Cool down or repeat

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