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Week Workout Timetable

An awesome week workout timetable, great for getting your heart rate up, burning some fat and building toned muscle!

Crunches

The crunch is a great base ab exercise, making it an excellent foundation for our week workout timetable.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

Bodyweight Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

Jumping Jacks

Simple cardio exercise great for getting your heart rate up. Sometimes known as star jumps!
1. Start standing up straight, with your hands and feet by your sides.
2. Jump into the air, moving your hands out straight to your sides and separating your feet putting you into a star position in the air. Land with your feet apart and your arms straight out to your sides.
3. Jump again, reversing the motion, moving your arms back in to your sides and your feet together. This is one rep.

Lateral Lunge

1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.

Pelvic Lifts

This is a great addition to our week workout timetable, using your bodyweight to really work your obliques.
1. From side plank position, making sure your elbow is directly underneath your shoulder, lower your body until your hips touch the ground. You can have your feet scissored or on top of each other.
2. Tense your obliques (side abs) to raise your body back up to a proper side plank position, with your neck and spine in a neutral position.

Bench Leg Raises

Leg raises on a bench or other raised surface are great because you can lower your legs further, allowing your lower abs to be more effectively targeted.
1. Sit at the end of a bench, resting on your coccyx bone.
2. Place your hands slightly behind you, or under your coccyx if you need support.
3. Keep your feet held together and lower them off the bench, keeping your legs straight.
4. Tense your abs, bringing your leg upwards whilst bending your leg until it forms a 90 degree angle with your hips. Hold for 2-3 seconds.
5. Slowly release your leg, extending them outwards again to the starting position. This is one rep. Repeat on the other side.