The equipment you will need this week is a towel/mat and a 1kg bag of rice or similar. Be sure to warm up before performing the exercises below.

Narrow stance squat + lateral toe tap

Stand with your feet slightly apart. Make sure your pelvis is tucked under so your glutes aren't sticking out too much, which will help engage your lower abdominals. Bend your knees to sit down onto an imaginary chair (or just above), keep your weight distributed in your heels and your back upright, not tilting too far forward. Stay down in this squat position and tap your right foot out to the side, bring it back to the centre, then tap your left foot out to the side and continue alternating between right and left sides 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.

Curtsey lunge + lateral arm raises

Stand with your feet slightly wider than hip distance apart. Keep your back straight and your abdominal muscles engaged. Start by crossing the right leg back behind the left leg and at the same time bending the left knee and keeping it facing forward. At the same time as the lunge raise your arms out to the side at shoulder height and tap the right toe lightly behind you. Come back to the starting position and repeat on the left side. Continue alternating between left and right for 45 seconds.

Dynamic bird dogs

Begin on all fours in a table-top position. Hands are directly under your shoulders and knees directly under your hips. Keeping your back straight, lengthen your right leg behind you, pressing your right heel into an imaginary wall behind you. At the same time lengthen out the left (opposite) arm in front of you. Then bring the leg and arm back to your table-top position and draw the right knee to meet the left elbow, straighten the same leg and arm again then move to the other side. Continue alternating for 45 seconds.

Calf raises (no support)

Begin standing with your feet hip distance apart. Start by slowly lifting up onto your tip toes, squeezing the glutes at the top and holding at the top for a few seconds. Then lower the heels back down to the floor and continue this move for 45 seconds.

Standing trunk rotation + weight

Stand with your feet hip distance apart, shoulders down and abdominals engaged. Begin by placing two weights in your hands and raise 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 45 seconds.

Cool down or repeat

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