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.

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

Wall push up

Stand facing a wall, with your feet hip distance apart. Your feet should be as far away from the wall as the length of a straight arm. Place your hands flat against the wall, in line with your shoulders, slightly wider than shoulder width apart. Now bend at your elbows and lower your body towards the wall and back to standing, keeping your heels flat on the floor. Continue for 30 seconds.

Forward lunge

Start standing 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.

Standing trunk rotation

Stand with your feet hip distance apart, shoulders down and abdominals engaged. Begin by raising your arms to shoulder height with your elbows bent and palms facing down. Lead with the right elbow toward the back of the room. Then move back to your starting position and begin to lead with the left elbow to the back of the room. Continue alternating from right to left for 30 seconds.

Standing punches

Stand with your feet hip distance apart and your knees slightly bent. Make two fists and hold your hands at shoulder height with a slight bend in the elbows. Punch the right fist in an outward motion, twisting the body into the punch and pivoting on the back, left foot. Switch to left fist and repeat. Continue alternating for 30 seconds.

Supine single leg extension (bent knee)

Lie down on the ground with your knees bent and feet firmly planted on the floor. Now lift the right foot off the ground, while maintaining a bend in the knee bring the knee toward the chest, then lower the knee slightly toward the floor, pause and hold for a second and then lower the foot all the way back down to the ground. Repeat on the left side and continue alternating between right and left for 30 seconds.

Cool down and repeat

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