We start the 4th week with warm-up / cardio. Do the first 10 exercises in a row. Execute one round.
Then we move on to the exercises for the upper body
to complete the day with abdominal exercises.
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
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.
The exercise starts by touching the elbow of one hand with the knee of the opposite leg. Stretch the same knee and elbow back.
Time: 10 seconds one foot, 10 seconds the other foot. 20 seconds in total
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 20 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: 20 sec
In the upright position, standing, try to raise the knees as high as possible.
Time: 20 sec
Jumping squats. We sit in the squat position, this time jumping and opening the legs wider than the shoulder position. The moment we go up (while jumping) we close our legs. Position of hands as in the video.
Time: 20 sec
. Put your knees and palms on the ground. Lay the opposite leg and arm at the same time (ie the left leg and the right arm). We hold them in the air for 2-3 seconds and then we do the same exercise on the other leg and hand.
Time: 20 sec
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.
Time: 20 sec
Lie on the side, keeping your balance with your elbows on the floor and you legs fully stretched. The only contact points with the floor are the elbow and the heel. Raise the other hand, and rotate your arm inward. Time: 10 seconds on each side.
Time: 10 seconds on each side. A total of 20 seconds.
Keep the sole of your feet on the ground and bend forwards, while positioning the palm of your hands on the floor as close to your feet as possible. Without moving your feet from the floor, start moving your hands eventually away from the feet, doing 4 small movements back and forth.
Time: 30 seconds.
Superset 1
- While in the standing position, legs are joined, open your arms at the same time on the sides.
Repeat 15 times.
We will continue right away with the next exercise. The only difference from the previous position is that this time you should lift your arms up until you reach your face’s height.
Repeat 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 2
While in the standing position, keep your legs a little bit distanced from each other. Lift up your forearms by alternating, and hold your arms close to your body, do not move them while performing the exercise.
Repeat 15 times.
- Let’s move to the other exercise. Keep your legs close to each other, and bend forward. Hold your elbows close to the sides and stretch them backwards.
Repeat 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
Keep your hands (while holding weights) in front of your chest. Lift them up and then put them down in the starting position.
Repeat 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.
Abdomen exercises part 1
We well perform the exercises in a row, without taking a break. After we’re finished with the 4 exercises, we will take a one minute rest and then repeat the exercise 2 more times.
Lie on your back and try to hold yourself (using your hands) in a static object, (sofa, table, etc.). Lift the legs up as much as possible, raising both the buttocks and the back. We lower them again.
20 times.
Abdomen exercises part 2
Lie on your back, legs strsaight and together.Buttocks and back should be going up,while we only do leg raises, directing and bending the knees as close to the face as possible.
20 times.
Abdomen exercises part 3
The same position as above, except that this time the lowering and raising of the legs is done by moving once to the left and once to the right.
20 times in total (10 on one side, 10 on the other)
Abdomen exercises part 4
Me këmbët, kurrizin dhe vithet e ngritur, bëjmë biçikletën, duke i sjellë gjunjtë sa më pranë fytyrës.
20 times.