The equipment you will need this week is a large towel or mat. 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.
Step back burpee
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.
Side lunge + toe tap
Begin standing with your feet wider than shoulder distance apart (roughly 1-1.5 meters). Start the move by sitting back with your glutes toward the floor and at the same time leaning into the right leg, the right knee will bend as you sit down towards the floor. Once in your side lunge position hinge at the hips to touch the right hand to the right toe. Then come back up to a wide leg standing position and swap over to the left. Continue alternating between right and left sides 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.
Lying ab curl (feet flat on floor)
Begin lying on your back with your feet flat in the floor and knees bent. Tuck your pelvis so that your lower back is flat on the mat. Keep your spine in this straight position. Place your hands on the tops of your thighs and begin to slide them up towards your knees by peeling your head, neck and chest off the floor and crunch the belly looking between your knees.
Side plank (on knees)
Begin kneeling on the floor. Lower your right hand out to the right side of your body about the length of your torso. This will automatically place you into a side plank position. Now you can begin to lengthen the left leg out. Hold your side plank for 20 seconds then swap over to the left side for 20 seconds.