Day 23 · Friday 23 October

Bodyweight bicycle crunches

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

Beginner Seated knee to elbow

30 seconds work
30 seconds rest
3 rounds

Sit on a chair with your feet flat on the floor and hip distance apart
Place your hands by your temples with your elbows wide
Lift one knee and gently rotate your upper body towards it
Lower back down and repeat on the other side

Intermediate Bicycle crunches

30 seconds work
30 seconds rest
3 rounds

Lie on your back with your knees bent, feet lifted and hip distance apart
Place your hands lightly by your temples, keeping your elbows open
Lift your chest and bring one knee up as you rotate your upper body towards the opposite knee
Switch sides, bringing the other knee up and rotating across your body, keeping the movement smooth and controlled

Advanced Bodyweight bicycle crunches optional

30 seconds work
30 seconds rest
3 rounds

No separate video — this builds on the Intermediate move.

Add one additional round
Lift your feet off the floor, bringing your knees above your hips so your lower legs are parallel to the floor, and continue the movement
Extend the opposite leg away as you rotate your upper body

Bonus

Week three 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 wide press up
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.