We start by warming up. We execute 3 exercises in a row, without a break in between. Once done, rest for 20 seconds. We repeat the three exercises in a row, without a break between each other.
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Jumping lunges. Alternate legs with each other. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 30 sec
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
Spread your legs less than shoulder width apart. (Use dumbbells, but also 1.5 liter bottle if you do not have weights) we stay in the starting position as in the video. We lean forward trying to keep our back as straight as possible, without bending it. By the time we bend forward, the knees also bend and then straighten again as soon as we get up. You should feel the pull on the back of your thighs.
15 reps (repetitions), three sets. Rest time between sets 30-60 seconds.
Body weight squats. Spread your feet shoulder-width apart. As you sit, raise your arms forward, slightly above your chest. The descent should be as deep as possible (as below).
15 reps (repetitions), three sets. Rest time between sets 30-60 seconds.
To perform this exercise you need a sling, which is placed below the knee, or above the ankle. We hold somewhere with one hand for balance and lift one leg back at a time, and then repeat it with the other . The more u lift your leg up the better.
15 reps (repetitions), each leg, three sets. Rest time between sets 30-60 seconds. Don’t take breaks When repeating the exercise in the other leg.
We stand in the same position as before the exercise, only this time the foot steps to the side. . The more u lift your leg up the better .
15 reps (repetitions), each leg, three sets. Rest time between sets 30-60 seconds. Don’t take breaks When repeating the exercise in the other leg.
In this exercise we position the sling above the knee. We sit in the squat position and walk sideways doing once three steps to the left, then three steps to the right, crossing again to the left, and then to the right. You should continue moving in the squat position, don’t stand up.
We do 15 steps. We rest for 1 minute and repeat it two more times, ie three sets in total.
Continue holding the sling above the knee. We sit in sumo squat, with our legs stretched as much as possible. While jumping bring the legs closer, initially as wide as the shoulders, then another approach almost joining them, but without touching each other.
Do the exercise for 20 seconds. We rest for 20 seconds, then repeat it two more times in 20 seconds each.
Position the palms of your hands in the ground , arms straight, open slightly more than shoulder width apart. The back and buttocks are raised. The legs are straight, almost touching . Open and close the legs, without moving the upper part of the body.
Do the exercise 15 times (15 reps) Rest for 30 seconds. We repeat it 2 more times.
The exercise starts by touching the elbow of one hand with the knee of the opposite leg. Stretch the same knee and elbow back.
Do the exercise 15 times (15 reps) Rest for 30 seconds. Then repeat it 2 more times.
Keep the body straight and turn the foot slightly to the side. Raise the hand that is in the opposite direction from where the feet are turned (if the feet are left, raise the right hand). With the other hand we try to touch the fingertips by sitting as low as possible, without lowering the hand that is staying up (with which you should also keep a weight) . Careful. It is important to look up , while the hand is still in the same standing position.
Repeat 10 times for each side (ie 20 in total). Rest for 1 minute. We execute three sets.