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Workout 4 - Level 3
Anastasia avatar
Written by Anastasia
Updated over a week ago

The equipment you will need this week is a towel/mat, and 2 x 1kg bags of rice or similar to use as a weight. Be sure to warm up before performing the exercises below.

Single leg hip thrust

Lie down on the ground with your knees bent and feet firmly planted on the floor. Then lift one foot from the floor so that the leg floats up and all the weight is in the foot on the floor. Brace your core and press your heel into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Repeat on the same leg for 30 seconds, then more over to the other leg and repeat for 30 seconds. 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.

Full pushup

Starting in your plank position. Hands directly under your shoulders, slightly further than should width apart. The further apart your feet are from each other the easier it is, feet together is more challenging. Engage your abdominal and glute muscles so that your back stays straight as you lower down.  Now you’re in your starting position, bend at your elbows and lower your body towards the floor as far as possible and back to your plank starting position. Continue for 60 seconds.

Lunge pulses + weight

Start standing with your feet hip distance apart, holding a 1kg rice bag (or weight) in each hand. 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), stay in this lunge position and begin to bend the knee very slightly up and down (pulsing) on the right leg for 30 seconds. Then step the right leg back into your standing position and repeat your lunge pulses on the left side for 30 seconds.

Seated Russian twist + weight

Sit on the floor with your knees bent and feet flat on the floor. Then lean back so your upper body is at a 45 degree angle to the floor. Keep your back straight at this angle throughout the exercise. Hold a weight in front of your chest. Rotate your arms over to one side, back to centre then over to the other side. Repeat this for 60 seconds.

Standing punches + weight

Stand with your feet hip distance apart and your knees slightly bent. Hold a weight in each hand and pretend to make two fists. 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 60 seconds.

Supine double leg lowers

Start lying on the ground with your feet flat on the floor and knees bent. Now lift both knees off the floor so that you are in a reverse table top position, make sure that your lower back is pressed into the floor (not arched). Gently lower both legs at the same time until you feel a straining in your abdominal muscles, without your back arching. Then lift your knees back to your starting position and continue for 60 seconds.

Cool down and repeat

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