Week eight 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
