The equipment you will need this week is a large towel or mat and two small weights. Be sure to warm up before performing the exercises below.

Sumo squat pulse

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) and then raise 2-3 inches and lower back down. 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 pulsing up and down for 45 seconds.

Knee push up

Starting on the floor, place your hands directly below your shoulders and slightly further apart than shoulder width. From the top of your back to your knees should be one straight line and your legs should be crossed at the shins. Be sure to contract your abdominal and glute muscles so that your back doesn’t over arch or sag when you lower yourself. To begin, slowly start to bend your elbows and lower your chest until your chin reaches the floor (or just before if it's too much of a challenge), then slowly return to the starting position. Continue 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.

Narrow leg inchworm

Stand tall with your feet fairly close together (a narrow 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 45 seconds.

Overhead press + weight

Stand upright with your feet hip distance apart. Hold onto a weight in each hand and raise 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 45 seconds.

Crab walk

Stand upright with your feet hip distance apart and then lower into a squat position. Place your hands wherever you feel you are most supported (on your hips, out to the sides or in front of your body). Step out to the side with the right foot whilst staying low in your squat position and continue stepping out to the right across the room for 20 seconds. Then swap over to the other side leading with the left foot for 20 seconds.

Cool down or repeat

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