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

Sumo squat hold

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, don't let them collapse towards the centre of your body. Hold this low squat position for 60 seconds, then stand back up.

Full pushup

Starting in your plank position. Hands directly under your shoulders, slightly further than should width apart. The further apart your feet are from each other the easier it is, feet together is more challenging. Engage your abdominal and glute muscles so that your back stays straight as you lower down. Now you’re in your starting position, bend at your elbows and lower your body towards the floor as far as possible and back to your plank starting position. Continue 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.

Narrow leg inchworm + shoulder tap

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. Once in this planking position lift your right hand off the floor and tap your left shoulder, then place your right hand back down and repeat by lifting the left hand off the floor and tap your right shoulder, then place it back down and back to your plank position. Then walk your hands back toward your feet and slowly roll up to standing. Continue for 60 seconds.

Overhead press pulse + 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 slightly, so that your arms come up 4-5 inches from your starting position and then lower back down. Continue pulsing up and down for 60 seconds.

Crab walk + weight

Stand upright with your feet hip distance apart and then lower into a squat position. Place weights in your hands by your side. 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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