Day 11: Saturday 28th March

OK, it's a real toughie today.
This is not here to dishearten you, it is here to impress you. What a great ambassador for women's sport Vicky Fleetwood is, read more about her by clicking here.
We have listed the exercises below and offered alternatives if you can't manage them. When you need the box, your sofa is probably a good height. By my maths, 30 seconds of each would be a 6 minute workout - 2 reps would be 12; that's not too much to ask is it?

Single leg hip thruster (use both legs)
Scrum shape with arm extension (put your knees on the ground)
Elevated lateral squat (normal squat with 2 legs)
Double leg rowers (lie on your back, lift your feet 10cm and hold)
High knee toe taps (use something lower like a football or can of soup)
Press up with rotation (do these, but with your knees on the ground)
Copenhagen (lie on your side and lift your top leg)
Knee to elbow (do it with your feet on the ground)
Single leg squat (back to your double leg squat)
Pike press up (back to your knee push ups)
Bulgarian split squat (lunges)
Dips (it's the last one - give it a go!)

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Your workout for today, brought to you by #RedRoses star @vickyfleetwood_ â–¡ . Complete the circuit 3-5 times, repeating the single arm and leg exercises on both sides. You can use a box, sofa or chair â–¡

A post shared by England Rugby (@englandrugby) on Mar 25, 2020 at 12:52am PDT