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Workout 9 - 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.

Single leg hip thrust

Lie down on the ground with your knees bent and feet firmly planted on the floor. Then lift one foot from the floor so that the leg floats up and all the weight is in the foot on the floor. Brace your core and press your heel into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Repeat on the same leg for 30 seconds, then more over to the other leg and repeat for 30 seconds. Make sure your back stays straight and chin tucked into the chest. Be sure not to overextend the hips up to the ceiling and overarch the lower back.


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.

Curtsey lunge + lateral kick

Stand with your feet slightly wider than hip distance apart. Keep your back straight and your abdominal muscles engaged. Start by crossing the right leg back behind the left leg and at the same time bending the left knee and keeping it facing forward, then tap the right toe lightly behind you. From there track the right leg all the way back up through to standing and kick out in front of you. Continue alternating between left and right legs for 60 seconds.

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.

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.

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.

Cool down or repeat

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