Today we will do 4 circuits, with two exercises each. You will do the first circuit with two exercises. Rest for 40 seconds. You will move on to the second circuit with two exercises. After you do both, rest for 40 seconds. Continue with the third circuit. Rest for 40 seconds, to finally complete the fourth circuit. You will rest for two minutes before starting all over again, with four circuits. You will perform a total of 3 rounds.
Circuit 1
Exercise 1
Lie down slowly and then do a push up. Stand up while jumping (making a full detachment from the ground). Then we go back in the starting position (on the floor ) while doing a pushup.
Time: 20 sec
Circuit 1
Exercise 2
Keep a weight on your hand (it would be good like the one I have in the video known as kettlebell, but you can also replace it with a 3 or 5 liter water bottle: D). Bend forward, putting the weight between your legs, (Keep your knees bent). We bring it out again, raising it as high as possible. Do 10 seconds with one hand and 1o seconds with the other hand. 20 seconds in total
Circuit 2
Exercise 3
We place our palms on the ground. Position your feet on a firm, non-moving surface (preferably a wall). Hands should be far enough away from the wall. Stick the feet as high as possible to the wall by jumping. We lower them to the ground again and at that moment we also go up, making a detachment from the ground. Return to the starting position.
Time: 20 sec
Circuit 2
Exercise 4
We stand in the same position of the palms resting on the ground and the feet placed as high as possible on the wall.
Bring one leg once, then the other leg with the knee as close to the abdomen as possible.
Time: 20 sec
Circuit 3
Exercise 5
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: 20 sec
Circuit 3
Exercise 6
While on the standing position, keep your feet shoulder-width apart. Kneel on the ground. Stand up immediately and break away from the ground by jumping. We hold our hands as in the video.
Time: 20 sec
Circuit 4
Exercise 7
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video, without a rope. When we get up, we raise our hands to the chin, our elbows are above.
10 jumps using both legs , 10 with one , 10 with the other and again 10 with both of your legs.
Circuit 4
Exercise 8
In the squat position we jump once forward, then backward.
Time: 30 seconds.