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Work it out with this great routine!


Did you do the GLAMOUR and SWEAT1000 workout last week? Well, here’s the second instalment! It’s the same as last week, just a few more reps and a little more intense! Enjoy!

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Exercise-1-Squats-Side-View

Squats

  • Start with your feet shoulder-width apart and your toes pointing slightly outwards
  • Keep your head and chest up and your back straight as you squat towards the ground
  • Stop when your quads are parallel to the floor
  • Make sure to push through your heels as you squat

Exercise-2---Squat-Pulse-Side

Squat pulses 

  • Hold at the bottom of the squat and pulse repeatedly for the duration of the interval
  • Remember to still keep your head and chest up and your back straight
  • Push through your heels as you pulse

Exercise-3-Jumping-Jacks

Jumping jacks 

  • Start standing upright with your hands at your sides
  • Jump lifting your feet out to the side and raising your arms sideways above your head
  • On your next jump bring your feet together and lower your arms back down to your sides

Exercise-4-Alternating-Back-Lunges

Alternating back lunges 

  • Start standing upright
  • Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight
  • Make sure your knee is behind your toes on your left leg
  • Lower your right knee until it almost touches the floor and your left thigh is parallel with the floor
  • As you lunge back rotate your torso over your front leg
  • Return to the start position and repeat with the other leg

Exercise-5---Lunge-Pulse-(Left-Leg)

Lunge pulse 

  • Hold in the lunge position keeping the same form as above
  • Pulse repeatedly for the duration of the interval
  • Remember to keep your back straight, head in the neutral position with your eyes forward and keep your core tight

Exercise-6---Mountain-Climbers

Mountain climbers 

  • Get into a plank position on your hands
  • While holding your body up bring one knee forward under your chest
  • Repeat with your other leg
  • As your strength improves, aim to increase the speed of the movement

Exercise-7---Push-Ups

Press ups

  • Place your palms just wider than shoulder-width apart
  • Drop your knees to the floor
  • Keeping your back straight, lower your chest towards the floor
  • Stop when your upper arms are parallel to the floor and return back to the starting position

Exercise-8---Dips

Dips

  • Facing away from a chair or bench, place your palms shoulder distance apart
  • Lower yourself towards the floor keeping your body close to the chair or bench
  • Stop when your upper arms are parallel to the floor and return back to the starting position

Exercise-9 - High Knees2

High knees 

  • Start in the standing position
  • Run on the spot getting your knees up to hip height

Exercise-10---Crunches

Crunches

  • Lie on you back with your legs in the air, keeping your calves parallel to the floor
  • Start with your shoulder just off the floor and crunch up towards the ceiling, contracting your abdominal muscles
  • Support your head with your hands (do not pull your head forward)

Exercise-11---Pelvic-Tilt

Pelvic tilts

  • Lie on your back with your knees bent and feet flat on the floor
  • Lift your pelvis up towards the ceiling, squeezing your glutes and hamstrings
  • Lower your pelvis back down to just off the floor

Exercise-12 - Front Plank

Front plank

  • Start lying on your stomach with elbows aligned under shoulders and forearms on the ground
  • Keeping your body nice and straight, lift your body up onto your forearms
  • Keep your back flat, pulling your belly button into your spine

Did you miss Week 1? Start the GLAMOUR x SWEAT1000 workout today.

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