10 exercises, executed in a row of 3 rounds. Yesterday we were focusing in the upper part of the body, today the focus will be in the lower part, but without neglecting the upper part. The goal is that after the third round, when we’re finished with the exercises, the ground below your feet should be full of dripping sweat.
The break from exercise to exercise should be 15 seconds. From round to round, the break is two minutes.
Exercise 1
With the legs stretched to the maximum, we execute what is known as sumo squat. Try to sit back as wide as possible. . Stand back up, squeezing your glutes at the top of the movement. Try to tighten / contract the buttocks as much as possible.
Time: 30 seconds.
Stand as in the starting position, and bend your body a little bit forward. While flexing one leg, push the other leg back straight. Then we bring it forward, lifting the knee closer to the chest. We move our hands as in the video.
Time: 15 seconds for each leg, a total of 30 second.
Stand as in the starting position, bending only one of the knees while pushing the other one as far back as possible close to the ground but without touching it.
Time: 15 seconds for each leg, a total of 30 second.
The same as the previous exercise but now you bend your leg forward.
Time: 15 seconds for each leg, a total of 30 second.
Position your feet and hands well on the ground, as in the video. The legs are slightly open, less than shoulder width apart, while the palms are slightly more than shoulder width apart. The buttocks and back are slightly raised. Bring in turn near the chest, first one knee, then the other.
Time: 30 sec
In the starting plank position, lying down, leaning on the elbows, spread the legs shoulder width apart. We move the body (from the bottom down, not the shoulders) once to the left, then to the right.
Time: 20 sec
Sit in the squat position, with your legs shoulder-width apart. The moment we get up, we raise one leg as high as possible. Then we sit in the squat again and when we get up, we raise the other leg.
Time: 30 sec
Start with the standing position. Lift one knee up (near the chest) and join it with the opposite arm. We bring the same leg back lying down and do the same with the arm. We finish once with one side, then continue with the other side.
Time: 15 seconds one side, 15 seconds the other. 30 seconds in total.
The starting position is standing upright, while keeping the legs closed . When jumping we open the legs shoulder width apart and sit in the squat position. While still jumping we stand up, closing up the legs like the starting position.
Time: 30 sec
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 30 sec