The equipment you will need for level 1 this week is a large towel or mat. Be sure to warm up first (see our 'warm up' video). 

Hip thrust

Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core, press your heels into the floor and drive your hips up. Pause at the top, making sure to squeeze your glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Do not overextend the hips up to the ceiling, overarching the lower back. Continue for 30 seconds.

Knee plank

Start face down on a mat with body weight evenly distributed between your hands and knees, in a knee push up position. 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 head forward. Continue holding for 30 seconds.

Reverse lunge (alternate legs)

Stand with your feet hip distance apart, step back with your right leg, lowering your body toward the ground until your front knee reaches 90 degrees and your back knee is close to the ground, but not touching. Return to standing position by putting most of the weight into your left heel while contracting the glute. Repeat on the opposite leg and continue alternating for 30 seconds.

Alley shuffles

Start in a standing position, you will be running from side to side but crossing one leg over the other. Cross the right leg over the left, then step the left leg out and cross the right back behind the left leg and step the left leg out and continue 3-5 times then move over to the left leg. Be careful not to trip over. Continue for 30 seconds.

Supine ab curls (bent knees)

Begin lying on your back with your feet flat in the floor and knees bent. Tuck your pelvis so that your lower back is flat on the mat. Keep your spine in this straight position and now lift your feet off the floor so that your knees lift up directly above your hips and your legs are in a 90-degree angle in the air. Begin to peel your head, neck and chest off the floor, crunching in your abs to look between your knees. lower down and continue for 30 seconds.

Standing side bends

Stand with your feet hip distance apart and your knees slightly bent. Release the right hand down to your side with your palm touching the side of your right thigh. Begin to inch the right hand down your leg as low as you can go, so that you feel a nice stretching on the left side ribcage and a crunching in the right rib cage continue for 15 seconds and repeat on the other side for 15 seconds.

Cool down or repeat

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