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Here’s how to *really* get that revenge body


March 6, 2017

Did you love the last GLAMOUR and SWEAT1000 workout? Then get ready to take it to the next level with week four!

SWEAT1000 week 4

Exercise-1---Side-to-SideBounce side to side

  • Start in a standing position with your feet slightly apart
  • Bounce side to side on the spot as if you were skipping twisting your body slightly as you move
  • Don’t arch your back, fall forward or go up on your toes

SWEAT1000 workoutSquat alt knee kicks

  • 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
  • As you stand up from your squat, kick one leg forward
  • Return to the start position and repeat with the other leg

SWEAT1000 workoutSquat touch jump

  • 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
  • Keep your hands down and stop squatting when they touch the floor
  • Jump up, lifting both feet off the ground
  • Land lightly with your legs slightly bent to cushion the impact

SWEAT1000 workoutWalk outs

  • Start with your feet shoulder-width apart
  • Bend over forward until your hands reach the floor
  • Walk your hands out keeping a stable back and not hyperextending
  • Keep your body straight and your hands in line with your shoulders
  • Walk your hands back towards your feet and return to the start position

SWEAT1000 workoutPress 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-6---Walking-PlankWalking planks

  • Start in the push up position with your hands just wider than shoulder width apart
  • Drop down onto your forearms
  • Keeping your body straight, lift your body back up onto your hands
  • Keep your back flat, pulling your belly button into your spine

SWEAT1000 workoutSide squats

  • Start with your feet together
  • Take a big step to the right and as you step out, begin your squat
  • Lower your butt to the ground while keeping your back straight and chest up
  • As you lift your body back up return to the start position

SWEAT1000 workoutSquat alt knee cross

  • 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
  • As you stand up from your squat, bring one knee across to your opposite elbow
  • Return to the start position and repeat with the other leg

SWEAT1000 workoutBurpies

  • Start with your feet shoulder-width apart, your weight on your heels and your arms at the sides
  • Push your hips back, bend your knees and lower your body down to the floor
  • Place your hands on the floor directly in front of your feet and shift your weight onto them
  • Jump and push your legs back to land on the balls of your feet in a plank position
  • Jump and pull your feet back so that they land just inside of your hands
  • Reach your arms over your head and jump into the air

SWEAT1000 workoutSingle leg pelvic tilts

  • Lie on your back with your knees bent and feet flat on the floor
  • Straighten one leg, keeping your thighs in line with each other
  • Tilt up your hips to press your lower back into the floor
  • Maintain this tilted position for a second before lowering back to the floor
  • Lower your pelvis back down to just off the floor
  • Repeat on the opposite side

SWEAT1000 workoutCrunches

  • 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)

SWEAT1000 workoutKnee tucks

  • Sit on the floor with your legs straight out in front of you and your hands on the ground for support
  • Keep your knees together and pull them in towards your chest as far as possible
  • Keeping the tension on your lower abs, return to the start position

Just getting started? Check out week 1week 2 and week 3 of the GLAMOUR x SWEAT1000 workout!

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