Day 7 · Wednesday 7 October

Dead bug

If you have a heart condition or other health condition, check with your GP that this is safe for you first.

Beginner One at a time dead bug

30 seconds work
30 seconds rest
3 rounds

Lie on your back with your knees in a tabletop position, knees above hips and calves parallel to the floor
Lift your arms in line with your shoulders, fingers pointed to the ceiling with elbows long
Extend one leg away from your body, then return to centre
Extend the opposing arm away, then return and repeat on the other side

Intermediate Dead bug

30 seconds work
30 seconds rest
3 rounds

Lie on your back with your knees in a tabletop position, knees above hips and calves parallel to the floor
Instead of keeping the leg bent, straighten the leg away from you
Lift your arms in line with your shoulders, fingers pointed to the ceiling with elbows long
Lower one leg away from your body and the opposing arm away at the same time
Return to centre and repeat on the other side

Advanced Dead bug optional

30 seconds work
30 seconds rest
3 rounds

No separate video — this builds on the Intermediate move.

Add one additional round
Extend both arms at the same time
Extend both legs at the same time
Extend both arms and legs at the same time
Try our optional weekly workout

Bonus

Week one optional workout

Use the exercises you have learned to complete a full body strength workout. Rest times are suggested, but please take as much time as you need between each round. Please refer to the daily workout instructions.

20-minute full body strength workout

7 moves x 3 rounds
40 seconds work
20 seconds rest
1 minute rest between each round
Bodyweight squat
Shoulder press
Wall press
Bodyweight calf raises
Glute bridge
Bird dog
Dead bug

If you are a beginner and want to try a weekly workout, please use the alternate beginner exercises and lower the number of rounds and work time to something comfortable. Please also increase the rest to as much as you need between rounds.