12 exercises, executed in a row, in two rounds. Cardio, but with the main focus on the buttocks. Each exercise is executed for 30 seconds, with only 15-20 seconds break from one exercise to another. Only the last exercise, 12-a will be done in 60 seconds. After finishing the first round, rest for two minutes and start the exercises from the beginning.
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
In the upright position, standing, try to raise the knees as high as possible.
Time: 30 sec
Squat while standing down. With legs shoulder-width apart, we sit in the squat position, but do not get up immediately. Make three small movements while being in the sitting position and then we get up.
Time: 30 sec
For this exercise you need a slingshot to have the greatest effect. We place the slingshot above the knees. Sit in the half squat position (not a full squat) and without getting up we take three steps forward and three steps back. Then back and forth, and so on.
Time: 30 sec
If you have a slingshot, keep holding it, but the exercise can be done even without it if you do not have one. We open the legs a little less, as wide as the shoulders. Leaning forward with bent knees, we try to bring the hands ( it would be good to have weights) as close as possible to the front of the legs. The moment we run, contract the buttocks as much as possible.
Time: 30 sec
In the upright starting position, with the legs close together, sit sideways with one knee bent and the other leg extended, straight. Get up again in the starting position, to sit on the other side again.
Time: 30 sec
We try to position one leg as in the video, in a place that is static (bed, armchair, chair). We move the other leg forward. Try to sit as much as possible, so that the knee of the leg comes as close to the ground as possible. We finish at once with one leg, then continue with the other. You should carry weights in your hands.
Time: 15 seconds one foot, 15 seconds the other foot.
Climb with one foot to a place that has a base (armchair, chair, bed, table, etc., set the height yourself). While climbing, bring the other leg, lying down, back. You should carry weights in your hands.
Time: 30 sec
Jumping squats. Stretch your legs shoulder width apart. Sit in the squat position and when getting back on the standing position the detachment from the ground should be made by jumping.
Time: 30 sec
Starting position lying on your back, buttocks supported on the ground, with legs bent, at a distance from each other as wide as the shoulders. We lift the buttocks, being careful not to damage the waist. The moment we get up, stand for 2-3 seconds, before sitting on the ground again. It is good doing the exercise with a slingshot, but you can still do it if you don’t have one.
Time: 30 sec
Starting position as the previous exercise, with the only difference being that one of the legs is raised (not fully extended, but slightly bent at the knee). In that position (with the leg raised) we make the detachment from the ground, raising the buttocks.
Time: 30 sec
Four exercises for the abdomen executed in a row, with no break in between. Three sets in total
The first exercise. Touch the elbow of the left hand, with the knee of the right foot. 20 times each side. We move on to the next exercise, without stopping with the first exercise. With the knees bent, we keep our arms outstretched and try to get up as much as possible by raising our hands above the knees. The sight must be up all the time. 20 repetitions.
Without a break in between we move on to the next exercise. The legs continue to stay the same. The hands join and we rise again, this time trying to put our hands between our legs.
We move on to the last exercise over and over again. This time we stretch our legs. We put our hands under our buttocks. We lift our heads and shoulders off the ground, as well as our legs, and start moving them as in the video. 20 times.
After we are finished with all three exercises, we rest for 1 minute. And we start executing them again and again. We repeat them three times in total.