This week we double up on our workout. Take your time doing each exercise and make sure you are keeping proper form. Complete 12-15 reps of each exercise. Repeat 12-15 reps of all four exercises. This is a set. Take a breath and repeat the sets four or five times. This should take 30 mins. Work out three times a week on non-consecutive days.
Start in a press-up position on your hands and toes. Drop your body towards the floor slowly all the way until you are resting on the ground. Then take a moment on the ground and move your hands in closer to the chest so that your elbows are shaving the body and breathe out as you push up, driving the hips up at the same time as the upper body back to the start position. Move the hands out again to the start position to a wide press-up before you begin the next rep. You can start this exercise on the knees if you find it too challenging at the start.
Start in a squat position with your feet shoulder-width apart and your hands on either side of your head. Squat down and back ensuring your knees are not going forward over your toes. As you are coming up, start putting pressure on one leg more as you raise the opposite leg out to the side until you get back to starting squat position. Repeat the same movement on the opposite leg on the next squat.
Start on your elbows and forearms in the bridge position with your feet fairly close together. Lower one hip down to the floor twisting at the torso. Hold briefly before returning to the start and then complete the same movement on the opposite side.
4. Bridge walk-ins
Start on your elbows and toes in the bridge position. Walk one foot in, bending at the knee leaving it there then bring the second foot in. Return the first foot to the start position followed by the second foot, then drop the hips back down to the neutral bridge position.