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No exercise equipment? This life-changing routine is all you need

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

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 1week 2weekweek 4week 5week 6 and week 7 of the GLAMOUR x SWEAT1000 workout!

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