The 6th week will start with cardio. We will perform three rounds of 10 exercises on each round. Exercises for each round will be done in a row, with only 15 seconds break from exercise to exercise. After we have finished the first 10 exercises, ie the first round, we rest for two minutes and start with the second round. And then with the third one.
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 with both feet, 10 with each, and again 10 with both feet.
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: 30 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.
But this time the feet will be spread more than shoulder width apart.
Time: 30 sec
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
In the upright position, standing, try to raise the knees as high as possible.
Time: 30 sec
Body weight squats. Spread your feet shoulder-width apart. As you sit, raise your arms forward, slightly above your chest. The descent should be as deep as possible (as below).
Time: 20 sec
In the prone position, leaning on the elbows. Extend your legs shoulder-width apart and stand for 20 seconds. The head should be in line with the back. Caution: the buttocks should not be below the back regarding the distance from the ground.
Time: 30 sec
With the palms and feet resting on the ground, lift the buttocks, back and knees near the abdomen while alternating the movement.
Time: 30 sec
Rest 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).Hold them in the air for 2-3 seconds and then we change them to execute the exercise with the other leg and hand.
Time: 30 sec
Jumping lunges. Switch you legs in midair. The moment you lower the body, make sure the knees are really close to the floor but are not touching it.
Time: 30 sec
Superset 1
Arms
In the standing position, keep your legs less than shoulder width apart. Hold a dumbbell on each hand. They should be at the shoulders height. Strech your hands upward at the same time. Hold them back down at the shoulders height.
15 reps
- Straight legs, joined to each other. Starting position with hands straight, in front of the abdomen, we open both arms sideways, raising them as high as possible.
15 reps
Once we have finished the first superset, rest for 1 minute and continue again with the same superset. A total of three rounds.
Superset 2
- Keep your legs together and the knees slightly bent. Bend forward in a 90 degree position. Keep your arms straight and by bending the elbows you raise them backwards. Repeat the exercise 15 times.
15 reps
Kneel on the floor, legs up and crossed with each each, the palms are positioned on the floor a few centimeters wider than shoulder width apart. Bend you elbows, and get closer to the floor until your chest almost reaches the ground. Try to make a detachment of the ground using your elbows.
15 reps
Once we have finished the first superset, rest for 1 minute and continue again with the same superset. A total of three rounds.
Superset 3
- Keep legs shoulder-width apart, knees slightly bent and hold weights in your hands. The arms are outstretched, as close to the body as possible. We raise the forearm trying not to move. Throughout the process, the arms should stay as close to the body as possible. We repeat it 15 times.
15 reps
- With feet very close to each other (almost together), knees bent, bend forward in a 90 degree position. The initial position of the hands is together, in front of the chest. Then move them backwards, trying to lift them as high as possible, so that we can feel the contraction in the triceps. We repeat it 15 times.
15 reps
Once we have finished the first superset, rest for 1 minute and continue again with the same superset. A total of three rounds.