Circuit
Will perform 3 rounds with two sets of exercises. The first group of exercises are the following: 4 exercises for each group. The exercises will be done in a row with only 15 seconds of rest from each other. When you have finished the first round of four exercises, you will rest for a minute and start again with the second round.
Place your foot forward and the other on the back. Try to sit down as much as you can, bending your knee on the back which should be really close to the floor. We immediately repeat the same action on the other leg. The alternating is done by jumping.
Time: 30 seconds.
Initial standing position, straight, with feet together. With jumps, we sit in the squat position, with our legs open more than shoulder width apart. While jumping again we return to the starting position, legs are closed.
Time: 30 seconds.
We stand with our palms and feet on the ground, buttocks raised (as in the video) Lift your legs up, when you lower them again, bring them a little further. stand up and detach yourself from the ground by jumping. Return to starting position.
Time: 30 sec
With two weights in our hands, we hold our arms outstretched, with our palms facing upwards. We gather the forearms, without moving the upper part of the arm and without detaching them from the trunk. We lower them again to the first position and turn the palms inwards. We raise our arms, raising our shoulders as above. We lower them again.
Time: 30 sec
The second group of exercises (5, 6, 7 and 8)
We can place the slingshot above the knee, but it can also be done without it. We sit in sumo squat, with our legs open as much as possible. Without getting up, but with jumps, we bring the legs closer, initially as wide as the shoulders, then another approach almost joining them, but without touching each other.
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
Stand with palms, knees and toes resting on the ground. We lift our knees off the ground and start moving our feet as if we were running, but without moving from the ground.
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