Day 15 · Thursday 15 October

Prone back extension

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

Beginner Forearms down back extension

30 seconds work
30 seconds rest
3 rounds

Lie on your front with your forehead resting down, making a small pillow with the backs of your hands
Keep your eyes looking down so your head, neck, and spine stay long
Keep your hands on the floor and gently lift your chest a small amount
Lower back down with control, keeping the movement small and comfortable

Intermediate Prone back extension

30 seconds work
30 seconds rest
3 rounds

Lie on your front with your forehead resting down, making a small pillow with the backs of your hands
Keep your eyes looking down so your head, neck, and spine stay long
Gently lift your chest and arms a little off the floor, squeezing lightly through your upper back
Lower back down with control, keeping the lift small and comfortable

Advanced Prone back extension optional

30 seconds work
30 seconds rest
3 rounds

No separate video — this builds on the Intermediate move.

Add one additional round
Move your arms into a W or Y position
Lift one or both legs at the same time as your chest lifts
Try our week two optional workout

Bonus

Week two 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 reverse lunges
Floor chest press
Bicep curls
Standing tricep extension
Side raises
Plank from knee
Prone back extension

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.