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 climbersÂ
- 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!