Did you love the last GLAMOUR and SWEAT1000 workout? Then get ready to take it to the next level with week four!
Bounce 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
Squat 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
Squat 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
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
Side 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
Squat 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
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
Single 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
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
Support your head with your hands (do not pull your head forward)
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
