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Work it out with this great routine!


February 13, 2017

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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