Warm-up.
We perform 3 exercises in a row without taking a break. After we have finished all three, we rest for 30 seconds. We repeat them two more times, the same as the first time.
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
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
Superset 1
- In the starting position, stand straight with your feet shoulder-width apart. We bring the leg back, sideways and lower the knee as close to the ground as possible. Return to the starting position and continue the same movement on the other side.
20 times, 10 with one foot, 10 with the other.
- As soon as we finish the exercise, without stopping we move on to the next exercise. With legs open wider than shoulder width we sit in a squat position. When we get up we raise one leg sideways, as high as possible. We sit in the squat position again and when we get up, we raise the other leg.
20 times, 10 with one foot, 10 with the other.
After we have finished the two exercises, we rest for 1 minute and repeat them two more times. So a total of three sets.
Superset 2
- With a weight in hand, legs open slightly more than shoulder width, we sit in a squat position, but leaning forward, with a tendency to touch the ground with the weight we have in hand. We get up with jumps
We do it 15 times
- We immediately move on to the next exercise. We place a slingshot above the knees (but it can also be done without a slingshot), we take two weights in the hands. The legs are less open than shoulder width. We sit in front, with our hands as close to the ground as possible, breaking our knees slightly. When you get up on your knees, run again, while the buttocks should contract as much as possible.
We do it 15 times.
After we have finished the two exercises, we rest for 1 minute and repeat them two more times. So a total of three sets.
Superset 3
- Lean your back and buttocks against the wall or door. Move your legs slightly forward. Sit as low as possible, sliding behind the wall. In the same way you have to get up again, without detaching your buttocks from the wall for a moment.
We do it 15 times.
- Place your feet one in front, the other back and sit as much as possible with your knees close to the ground. We carry weights in our hands. Do 10 reps with one foot and then immediately pass 10 reps with the other foot. After we have finished the two exercises, we rest for 1 minute and repeat them two more times. So a total of three sets.
After we have finished the two exercises, we rest for 1 minute and repeat them two more times. So a total of three sets.