The equipment you will need this week is a towel/mat, a 1kg bag of rice (or similar), and a chair/sofa or similar stable support. Be sure to warm up before performing the exercises below.
Body weight squat
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 an imaginary chair (or just above). Keep your weight distributed in your heels and your back upright, not tilting forward and your knees pushing out. Then stand back up into your starting position. Continue for 60 seconds.
Narrow leg inchworm + shoulder tap
Stand tall with your feet relatively close together (a narrow 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. Once in this planking position, lift your right hand off the floor and tap your left shoulder, then place your right hand back down and repeat by lifting the left hand off the floor and tap your right shoulder, then place it back down and back to your plank position. Then walk your hands back toward your feet and slowly roll up to standing. Continue for 60 seconds.
Walking lunge + trunk rotation + weight
Stand with your feet hip distance apart. Holding onto two small weights, start by stepping forward with the right leg and bending at the knee to a 90-degree angle, keeping your back straight. As you bend the right knee, your left knee should move toward the floor (but not touch the floor). In this lunge position begin to rotate your trunk towards the right side (same side as the front leg), then rotate it back to centre and alternate to the other side. Continue alternating legs/trunk for 60 seconds.
Stand with your feet hip distance apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position. Land as quietly as possible, which requires control. Continue squat jumping for 60 seconds.
Tricep dips (straight legs)
Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair but straighten out your legs in front of you (to increase the weight onto the back of your arms). Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two, back to your starting position. Repeat this dipping motion for 60 seconds.
Upper cuts (speed)
Stand with your feet shoulder width apart and knees slightly bent. Holding onto a light weight, make two fists and hold 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, picking up as much speed as possible while keeping accurate technique. Continue for 60 seconds.