The first 6 exercises are a warm up. Executed consecutively, with only 10 seconds break from each other for just one round.
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video, without a rope.
10 jumps using both legs , 10 with one , 10 with the other and again 10 with both of your legs.
With the legs open as wide as possible, sit down, once on one side, touching the left foot, with the right hand and then the right foot, with the left hand.
10 on one side, 10 on the other, 20 in total.
While in the upright position, legs should be closed. Start crossing sideways, in the squat position, keeping one leg fully extended. Repeat on the other side, but do not stop, alternate while jumping.
Time: 30 sec
In the standing position, with the legs closed, lift one knee up and open it sideways, in a semicircle (as in the video). Do the same movement with the other knee.
Time: 30 sec
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).
Time: 30 sec
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 one foot, 15 seconds the other foot. 30 seconds in total.
8 The exercises below will be performed in a row, with only 10 seconds of rest from each other. Once you have completed the execution of 8 exercises in a row, you will take a 2 minute break and start the exercises again from the beginning, like the first time.
Keep going while repeating 4 sets (rounds).
Exercise 7
Jump squats. We sit in the squat position, this time jumping and opening our legs wider than the shoulder position. The moment we get up (while jumping) we close our legs. Position of hands as shown in the video.
Time: 30 sec
Start this exercise in the standing position. We sit on our knees on one leg while bending the other leg forward.
Time: 15 seconds one foot, 15 seconds the other foot. 30 seconds in total.
We lean forward. We hold our hands outstretched, with our palms facing each other. We raise our elbows up, without moving the position of the hands.
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
In the supine position, with the back, raise the legs as high as possible. We also have our hands outstretched above our heads. We try to touch the feet with our hands, getting up as much as possible.
Time: 30 sec
While lying on the back ( supine position), keep your knees bent. Hands should be stretched above the head, but this time every time that you go up, try to catch the knee’s outer side.
Time: 15 seconds each side, 30 seconds total.
Position yourself with your hands as in the video, in a solid, non-moving object (bed, table, chair, etc.). The arms should be more than shoulder-width apart, while the outstretched legs should be shoulder-width apart. Sit down, bending your elbows, to return to the starting position.
Time: 20 sec
In the prone position, leaning on the elbows. Extend your legs shoulder-width apart and stand for 20 seconds. The head should be in line with the back. Caution: the buttocks should not be below the back regarding the distance from the ground.
Time: 30 sec