This equipment-free workout will give you amazing results 💪

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

Windmills

• 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

Squat 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

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

Side 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

Walk 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

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

Walking 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

Knee 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

Squat 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

Repeater

• 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

Burpies

• 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

Front 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

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

Bicycle 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

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

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