The equipment you will need for level 1 this week is a large towel or mat and a chair. Be sure to warm up first! 

Chair squat

Using a sturdy chair, stand with your feet hip distance apart and your toes slightly turned out. Place your hands wherever you feel you are most supported and balanced. Now you're all set up in your starting position, bend at the knees to sit down onto the chair (or just above). Your hips and glutes need to track back and down with your weight distributed in your heels, then stand back up into your starting position. Continue for 30 seconds.

 

Wide leg inchworm

Stand tall with feet far apart (a wide stance). Bend forward and touch the floor with both hands, make sure you bend your knees generously on the way down and up. Walk your hands forward so that you end up in a bent knee push up/plank position. Then walk your hands back toward your feet and slowly roll up to standing. Continue for 30 seconds.

 

Walking lunge

Stand with your feet hip distance apart, toes pointing forward. Step forward with the right leg and bend at the knee to a 90-degree angle, while keeping your back straight. As you bend the right knee, your left knee should move toward the floor (but not touch the floor). Then step the left leg forward, past the right leg and into your lunge position. Alternate legs and continue walking the length of the room for 30 seconds.

 

Jumping jacks (step out)

Stand with your feet together and arms down by your sides. You will then step your right foot out to the side so that your feet are shoulder-width apart or wider. As you step your feet out wide, raise your arms up to the sides. Then step back to centre and repeat on the left side, alternating between both sides for 30 seconds.

 

Tricep chair hold

Position your hands shoulder-width apart on a secured bench or stable chair. Slide your bottom off the front of the bench with your legs extended out in front of you and knees slightly bent. Continue holding this position for 30 seconds.

 

Upper cuts

Stand with your feet shoulder width apart and knees slightly bent. Make two fists and hold your arms next to your side with elbows bent. Punch the right fist in an upward motion, stopping firmly at chin level. Alternate from right to left and continue for 30 seconds.

Next: Repeat exercises, do cardio, or cool down

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