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Workout 7 - Level 3
Anastasia avatar
Written by Anastasia
Updated over a week ago

The equipment you will need this week is a towel/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 60 seconds.


Stand with your feet hip distance apart, then bend forward at the hips, making sure to have a generous bend in the knees before placing your hands flat on the floor. When your hands are secure, jump back into a plank position. To finish the burpee jump back to your starting position and then up to standing. Repeat for 60 seconds.

Side lunge pulses

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. Then come back up slightly and back down to the lowest point and then all the way back up (pulse). Swap over to the other leg. Continue alternating for 60 seconds, remembering to pulse at the lowest point of the lunge.

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.

Straight leg ab curl

Begin lying flat on the floor, tuck your pelvis so that your lower back is flat. Keep your spine in this straight position. Start to peel your torso off the ground so that you finish in a seated position with your legs straight out in front of you. Slowly lower back down to lay flat on your back and continue up and down for 60 seconds.

Side plank

Lie on one side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles. Hold on one side for 30 seconds then switch to the other side for another 30 seconds.

Cool down or repeat

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