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No exercise equipment? This life-changing routine is all you need


April 19, 2017

Week eight of the GLAMOUR x SWEAT1000 routine is here! Get moving, and don’t forget to tweet us your progress using #GLAMOURSWEAT1000.

GLAMOUR Sweat1000

Exercise-1---Windmills-1Windmills

  • Start with your feet wide apart and your toes pointed outward
  • Extend your arms out and twist to the right, touching the inside of your right foot with your left hand
  • Simultaneously straighten your left knee and reach your right up over your head
  • Repeat on the opposite side

Exercise-2---Squat-Knee-Raise-1Squat knee raises

  • 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 your left leg up to your left elbow, contracting you abs as you lift
  • Return to the start position and repeat with the other leg

Exercise-3---Squat-Pulses-1Squat 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-4---Side-Lunge-(Leg-Leg)-1Side lunges

  • Start standing upright with you feet slightly apart, and your head and chest up
  • Staying low and keeping your toes pointed forward, take a slow step to the left
  • Extend your left knee, driving your weight to the right, flexing the knee and hip into a side lunge
  • Pause at the bottom of the motion, and then extend your working leg to return to a standing position
  • Return to the start position and repeat with the other leg

Exercise-6---Walk-Out-1Walk 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

Exercise-7---Push-Ups-1Press 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---Walking-Planks-1Walking 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

Exercise-9---Knee-Tucks-1Knee 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

Exercise-10---Squat-Double-Pulse-Back-Lunge-(Left-Leg)-1Squat double pulse back lunges

  • 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
  • Return to the starting position and immediately lunge back with your left leg, keeping your back straight and core tight
  • Lower your right knee until it almost touches the floor and your left thigh is parallel with the floor
  • Hold in the lunge position and pulse with your left leg twice
  • Return to start position and repeat

Exercise-11---Repeater-(Left-Leg)-1Repeater

  • Start standing upright and step one foot behind so it rest on the ball of the foot
  • Slightly bend your front leg and lean your torso forward
  • Bring your back leg forward, bending as you drive your knee up towards your chest

Exercise-14---Burpies-1Burpies

  • 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

Exercise-15---Front-Plank-Alternating-Reach-1Front plank alternating reach

  • Start in a standard plank position
  • Slowly lift your right arm, extending it out in front of you
  • Return to the starting postion and extend your left arm out in front of you, keeping you back flat

Exercise-16---Mountain-Climbers-1Mountain 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-17---Bicycle-Crunches-1Bicycle 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
  • Simultaneously move your right elbow and left knee toward each other while straightening your right leg
  • Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg

Exercise-18---Pelvic-Tilts-1Pelvic 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

Just getting started? Check out week 1week 2weekweek 4week 5week 6 and week 7 of the GLAMOUR x SWEAT1000 workout!

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