Side Lunge / Curtesy Lunge

Glutes, Legs & Core



This is how you do it

Step 1

Start in a standing position with enough space to step sideways.

Step 2

Brace and flex your glutes and legs to step sideways with your right leg.

Step 3

As you step bend your right knee and squat down until your thigh is parallel to the floor.

Step 4

Flex your glutes and legs to straighten or extend the right knee.

Step 5

Bring your right foot back beside your left foot.

Step 6

Repeat using the left leg & repeat for the desired repetitions.

Inverse Plank Thrust

Glutes, Quads & Hamstrings



Hip Thrusts

Glutes & Hamstrings

Raised Flatform / Bench




Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.