The equipment you will need for level 2 this week is a large towel or mat. Be sure to warm up first (see our 'warm up' video). 

Hip thrust + heels in

Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core and press your heels into the floor however this time you will peel your toes off and firmly dig your heels into the floor. Now you can begin to drive your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Be sure not to overextend the hips up to the ceiling and overarch the lower back. Continue 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.

Reverse lunge (same leg)

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, keeping your back straight. Your back knee should be close to the ground. Return to the standing position by putting most of the pressure on your left heel while contracting the glute. Repeat this movement with the same leg for 20 seconds and then move onto the other leg for the final 20 seconds.

High knees

Stand with your feet slightly wider than hip distance apart with your hands by your side. Begin by lifting one knee to chest height and then lower back down, alternating to the other leg. To increase your heart rate, swing your arms in conjunction to your legs. You are jogging on the spot and trying to lift your knees as high as you can. Continue for 45 seconds.

Lying ab curl (feet flat on floor)

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. Place your hands on the tops of your thighs and begin to slide them up towards your knees by peeling your head, neck and chest off the floor and crunch the belly looking between your knees.

Side plank (on knees)

Begin kneeling on the floor. Lower your right hand out to the right side of your body about the length of your torso. This will automatically place you into a side plank position. Now you can begin to lengthen the left leg out. Hold your side plank for 20 seconds then swap over to the left side for 20 seconds.

Cool down or repeat

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