New week, new workout! And week five is bigger and better than ever before! Are you loving the GLAMOUR x SWEAT1000 routines? 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
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 leg lifts
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, lift your left leg up to the side, keeping it straight
Repeat on the opposite side
Dips
Facing away from a chair or bench, place your palms shoulder distance apart
Lower yourself towards the floor keeping your body close to the chair or bench
Stop when your upper arms are parallel to the floor and return back to the starting position
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
Step ups
Facing towards a chair or bench 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, lift your right leg up onto the bench
Press through your right heel as you step onto the bench, bringing your left foot to meet your right
Return to the starting position by stepping down with the right foot, then the left
Repeat on the opposite side
Front plank
Start lying on your stomach with elbows aligned under shoulders and forearms on the ground
Keeping your body nice and straight, lift your body up onto your forearms
Keep your back flat, pulling your belly button into your spine
Back lunges with knee raise
Start standing upright
Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight
Make sure your knee is behind your toes on your left leg
As you return to the starting position, drive your knee forward to hip height
Repeat on the opposite side
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
Touch left jump touch right jump
- Start with your feet wide apart and your toes pointed slightly outward
Bend over, bringing your right hand to touch your left toes
As soon as you touch your toes, explode up into a jump
As you land, bend over and bring your left hand to touch your right toes
As soon as you touch your toes, explode up into a jump
Bird dogs
- Start on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position
- Keep looking at the floor as you slowly extend your left leg behind you while reaching your right arm forward
- Keep your hips and shoulders square and make sure your lower back doesn’t arch
- Hold briefly and then slowly return to the starting position
Repeat on the opposite side
Walking plank
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 planks
Lie on your side with your legs straight
Prop your upper body up on your elbow and forearm
Raise your hips until your body forms a straight line from your ankles to your shoulders
