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


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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