Warm-up / cardio. We perform 8 exercises in a row, with only 15 seconds of rest between each other. Three sets. The rest time from set to set is 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).
Time: 20 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: 20 sec
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: 20 sec
The starting position should be straight, with the legs open more than shoulder width apart. While sitting in half squat, bend slightly forward with your body going once to the left and then immediately to the right. Bend the knee of the leg from which side we lean, while the other leg is lying down. Hands are held together in front of the face.
Time: 20 sec
In the upright position, legs shoulder-width apart, hands placed behind the head, bend forward holding the abdomen as contracted as possible. At the moment of flexion the elbows touch each other.
Time: 20 sec
Standing straight, feet slightly apart, place one hand on the head and touch the knee with the elbow. Keeping the abdomen as contracted as possible. We have the other hand as in the video. Execute one side once for 10 seconds, then switch to the other side for another 10 seconds.
Time: 20 seconds both sides together
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: 20 sec
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.
Abdomen exercises part 1
Rest your elbows on the ground, in the starting plank position. Now lift your elbows up , and put the palm of your hands on the ground , then repeat the movement.
20 reps, from three sets with 30 seconds break between sets.
Abdomen exercises part 2
Positioned sideways, leaning on the elbow, with the legs extended on top of each other, we try to raise the pelvis, lowering it again as close as possible to the ground. We turn to the other side and execute the exercise.
20 reps (for each side), from three sets with 30 seconds break between sets. When turning on the other side, we don’t take any breaks.
Abdomen exercises part 3
In the same position but this time with the legs slightly bent, we place the hand on the head and raise the legs and head at the same time, trying to bring the knee as close as possible to the elbow.
We turn to the other side and execute the exercise.
20 reps (for each side), from three sets with 30 seconds break between sets. When turning on the other side, we don’t take any breaks.
Abdomen exercises part 4
Sitting on the buttocks, we cross our legs and lift them off the ground. We hold a weight in our hands and pass it once on one side, then on the other, trying to bring our hands as far apart as possible.
Time: 30 seconds. Three sets, with 30 seconds break between sets.
Abdomen exercises part 5
We sit on the buttocks, leaning back slightly, on the palm of the hands. Place two weights as in the picture (or two water bottles). We move the legs as in the video, to the left, in the middle and to the right.
10 times on each side. Three sets. 30 seconds break between sets.
Abdomen exercises part 6
In the same position as before, only this time stretch the legs forward (not completely forward) and open them in the sides, same position as you are keeping the weights.
10 times lying forward, 10 times open sideways, 20 movements in total. Three sets. 30 seconds break between sets.
Abdomen exercises part 7
Lie on the ground on your back. We lift up our legs in half (as in the video) and keep them raised, while with our arms outstretched we bring our head and shoulders, lowering and raising them. The legs do not move.
20 repetitions. Three sets. 30 seconds break between sets.