The equipment you will need for level 1 this week is a large towel or mat. Be sure to warm up before performing the exercises below.

Sumo squat

Stand with your feet wider than hip distance apart with your toes slightly turned out. Bend at the 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. Make sure that your knees track outward the entire way up and down, don't let them collapse towards the centre of your body. Then stand back up into your starting position. Continue for 30 seconds.

Wall push up

Stand facing a wall, with your feet hip distance apart. Your feet should be as far away from the wall as the length of a straight arm. Place your hands flat against the wall, in line with your shoulders, slightly wider than shoulder width apart. Now bend at your elbows and lower your body towards the wall and back to standing, keeping your heels flat on the floor. Continue for 30 seconds.

Knee plank

Start face down on a mat with body weight evenly distributed between your hands and knees, in a knee push up position. Keep your abdominals held tight to support the lower back, and keep your head aligned with the spine by looking directly down at your hands without dropping head forward. Continue holding for 30 seconds.

Wide leg inchworm

Stand tall with feet fairly far apart (a wide stance). Bend forward and touch the floor with both hands, make sure you bend your knees generously on the way down and up. Walk your hands forward so that you end up in a bent knee push up/plank position. Then walk your hands back toward your feet and slowly roll up to standing. Continue for 30 seconds.

Wall angles

Stand with your back against a wall and feet hip distance apart. Begin by raising your arms up to a 90 degree angle, so your elbows are in line with your shoulders, your hands are up beside your head and your palms are facing away from the wall. Start by straightening your elbows so that your arms come up straight above your head and then bend your elbows back to your starting position. Continue this movement for 30 seconds.

Lying crab

lie down on the floor on your side with one arm stretched out resting under your head and the other placed in front of your ribs flat on the ground to support you. Bring your knees up to hip height at a 90 degree angle. Stack your feet on top of each other throughout the move. Begin by slowly separating the knees and bring them back together. Make sure your back doesn't move too significantly when raising your top knee. Continue for 15 seconds on one side then alternate to the other side for 15 seconds.

Cool down or repeat

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