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Your dream body is right this way!

The third instalment of the GLAMOUR x SWEAT1000 workout is here! This week, we’re kicking it up a notch with new moves and more reps. Enjoy!

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

Keeping the tension on your lower abs, return to the start position

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

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