We will still work on cardio today, including exercises for all body parts. It’s a total of 9 exercises, which will divided in 3 groups , and performed as circuit exercises.
Circuit 1
The three exercises will be executed in a row. The duration of each exercise is 30 seconds. Take a rest for 10 second between them. After you are finished with the first three exercises, take a rest of 30 seconds. Start again. Do a total of 4 rounds. Then you can continue with circuit number 2.
While in the standing position, bring your left leg backwards approaching your knee as close to the ground as possible, then bring it forward.
Time: 15 seconds one foot, 15 seconds the other foot.
Get in the prone position but don’t lie on your stomach yet. Place the tip of your toes and palms on the floor. Start moving 6 palms forward and backward, do not move your legs.
Lie on your back and put your hands under the buttocks. Lift your legs and hips up. Keep your legs straight.
The three exercises will be executed in a row. The duration of each exercise is 30 seconds. Take a rest for 10 second between them. After you are finished with the first three exercises, take a rest of 30 seconds. Start again. Do a total of 4 rounds. Then you can continue with circuit number 3.
Circuit2
Place you hand and legs in the ground, while raising your buttocks and back. Put a slingshot above your kneecaps. Stretch your legs and while jumping, make a detachment of the ground.
Go back on the starting position and repeat the exercise.
Time: 30 sec
In the standing position, with the legs open more than shoulder width apart, hold a weight in your hand. Sit in the squat position, lowering your weight to the ground. When going up, we also lift the weight in front of the chest.
Time: 30 sec
Sitting on the buttocks, with the legs raised from the ground, we pass the weight down the legs, from one hand to the other.
Time: 30 sec
Perform three exercises in a row. Each exercise is 30 seconds. Take only 10 seconds break from exercise to exercise. Once you have completed the three exercises, rest for 30 seconds. Start all over again. Do a total of four rounds.
Circuit 3
With your palms and feet on the ground, buttocks and waist raised, raise your left foot as high as possible. Pull your leg towards you and repeat the exercise again.
Time : 15 seconds each leg. Aa total of 30 seconds.
With the feet and elbows positioned on the ground, in a plank position, lower and raise the forearms, touching the ground once with the elbow and then with the palm of your hand.
Time: 30 sec
Stand in an upright position, legs shoulder-width apart. We hold a weight in our hand and lift it up to our chin. We lower it again.
Time: 30 sec