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 60 seconds.

Forearm plank + toe tap

Starting in your plank position (similar to your full push up position but on your forearms). Place your forearms on the ground with elbows aligned below shoulders, and arms parallel to the body at roughly shoulder width distance. If flat palms bother your wrists, clasp your hands together. Then start to tap the feet out to the sides about 30cm from the starting position, alternating between feet. Hold for 60 seconds, continuing to tap your feet to the sides.

Curtsey lunge + lateral kick

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, then tap the right toe lightly behind you. From there track the right leg all the way back up through to standing and kick out in front of you. Continue alternating between left and right legs for 60 seconds.

Plank bird dogs

Begin in a plank position. Hands are directly under your shoulders and feet are hip distance apart. Suck your abs in to your spine, keeping your lower back straight. Now you're in your starting position you can start to lift your right leg up toward the ceiling behind you. While your right leg is lifted, start to lengthen out the left (opposite) arm in front of you. Continue alternating between sides for 60 seconds.

Single leg calf raises

Stand with your feet hip distance apart, up against a wall that you can place your hand on for support. Lift off the foot closest to the wall and leave it there for 30 seconds, then slowly lift up onto your tip toes on the foot that is furthest from the wall. Squeeze the glutes at the top and hold for a few seconds. Then lower the heel back down to the floor and continue this move for 30 seconds on one side then move over to the other 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.

Cool down or repeat

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