Today’s session will be more about legs and abdomen area. ARE YOU READY?
Put the slingshot above your kneecaps, legs are opened shoulder width apart. Sit in the squat position. Stand up while jumping and then turn to the left side. Repeat the exercise but this time turn to your right side.
20 repetitions, 3 sets, take a break for 1 minute between sets.
Body weight squats. Open you legs shoulder-width apart. Put the slingshot above your kneecaps. The descent should be as deep as possible (as below)
20 repetitions, 3 sets, take a break for 1 minute between sets.
Legs are shoulder width apart, sit in the squat position, and don’t try to stand up. Make some fast small movements while u’re in this position.
20 times, 3 sets. Take a minute break between every set.
U might need a slingshot for this exercise to be more efficient. Put the sling shot above your kneecaps. Sit on the semi squat position, and make 3 steps back and then 3 forward. Repeat the exercise again.
20 times, 3 sets. Take a minute break between every set.
Sit in a squat position, the slingshot is still above the knees. Start moving your legs inward and outward.
20 times, 3 sets. Take a minute break between every set.
Hold yourself in a static object. This time put the slingshot under the kneecaps, and try to bring you leg back as high as you can. Try to do this movement 15 times. Then without taking a break do it 15 times, but this time the movement should be faster and smaller.
20 times, 3 sets. Take a minute break between every set.
Stay in the same position as in the previous exercise. Move your leg diagonally. Repeat this 15 times. Without taking a break, do 15 more but this time the movement should be faster and smaller.
Repeat the exercise 2 more times. Take a one minute break between sets.
Stay in the same position as in the previous exercise. Move your leg diagonally. Repeat this 15 times. Without taking a break, do 15 more but this time the movement should be faster and smaller.
Repeat the exercise 2 more times. Take a one minute break between sets.
Sit down on your knees, and put the palms of your hands on the floor. The slingshot is positioned above the kneecaps. Strech one of your legs backward. Bring it forward while bending your knee. Repeat the exercise 15 times. Without taking a break, do 15 more but this time the movement should be faster and smaller. Keep your leg stretched.
Repeat the exercise 2 more times. Take a one minute break between sets.
Keep staying in the same position as before. While your knees and the palm of your hands are placed on the floor, keep your leg stretched. Move your leg up and down, diagonally. Repeat this 15 times. Without taking a break, do 15 more but this time the movement should be faster and smaller. Stretch your legs and do not put it down.
Repeat the exercise 2 more times. Take a one minute break between sets.
There is only one different detail from the previous exercise. Knees and palms are place on the floor.
Bend your knee and move it sideways. Repeat the exercise 15 times. Without taking a break, do 15 more but this time the movement should be faster and smaller.
Repeat the exercise 2 more times. Take a one minute break between sets.
We will end the training session with 4 abdominal exercises. Perform the exercises without any break between, the duration of each exercise is 30 seconds. There are 4 rounds. Rest for 30 seconds between rounds.
Keep your legs up, a little bit bent. Raise you head and the tip of your shoulders while your hands are placed in the back of your head. . Try to bring your elbows as close to your knees as possible.
With hands placed under your buttocks, lie down and lift your back and legs up at the same time.
Sitting on the buttocks, Keeping the balance using the palms that are positioned sideways ( behind the buttocks), lift your legs up then stretch without putting them on the ground.
Stay in the same position as the previous exercise, the only difference for this one is that you need you need to stretch your legs and then pull them back again while going left and right.