Today we also start the day with cardio. We will perform eight exercises in a row. 30 seconds each exercise. From exercise to exercise we will rest for only 15 seconds. From round to round 2 minutes. In total we will do 3 rounds.
With a weight in hand (it would be good if you have one as in the video known as kettlebell, but you can also replace it with a 3 or 5 liter water bottle: D) we bend forward, placing the weight between feet, with knees bent. We bring it out again, raising it as high as possible.
Time: 30 sec
With the legs stretched to the maximum, we execute what is known as sumo squat. Try to sit back as wide as possible. . Stand back up, squeezing your glutes at the top of the movement. Try to tighten / contract the buttocks as much as possible.
Time: 30 sec
Start by standing straight, and the bend a little bit forward. One of the legs is bent forward, the other one is stretched behind. Raise the leg that is positioned forward until the knee gets really close to the chest. Move your hands as shown in the video.
Time: 30 sec
Starting position is standing straight, with legs as wide open as shoulder width apart. Bring one of the legs behind lowering it until it almost touches the floor. Get back in the starting position and repeat the exercise using the other leg.
Time: 30 sec
Start by standing straight, leg a little bit wider than shoulder width apart. Sit in the squat position. Every time you stand up, make a step sideway. Sit in the squat position and repeat the exercise using the other leg.
Time: 30 sec
Jumping squats. Stretch your legs shoulder width apart. Sit in the squat position and when getting back on the standing position the detachment from the ground should be made by jumping.
Time: 30 sec
In the upright position, with feet shoulder-width apart, stretch your arms forward as if you were boxing, moving once to the left, once to the right.
Time: 30 sec
Abdomen exercises part 1
With hands placed on the head, feet shoulder-width apart, touch the right knee once with the left elbow and then the left knee with the right elbow.
Time: 30 sec
Abdomen exercises part 2
We perform the 7 abdominal exercises in a row, u can take a 5 second break between exercises. After your are finished with all 7, take a one minute break. Repeat them again. It will be a total of 3 rounds.
Lying on the ground, with folded legs shoulder-width apart, place your hands behind your head and stand up as high as possible, keeping your shoulders and back off the ground. Time: 20 seconds
Time: 20 sec
Abdomen exercises part 3
Just like the previous position, lying on the ground with folded legs and shoulder-width apart, place your hands behind your head. Only this time, unlike the first exercise , try to detach less from the ground.
Time: 20 sec
Abdomen exercises part 4
In the same body position, extend your arms above your head. When standing up keep your hands also on the same direction , detaching your back from the ground.
Time: 20 sec
Abdomen exercises part 5
Stay in the same position. This time the standing up should be done trying to touch the ankles, using both hands.
Keep your eyes up at the ceiling
Time: 20 sec
Abdomen exercises part 6
With the body lying on the ground, we lift the legs up, detaching the buttocks from the ground as well. We do not lower them directly, straight, but we lower them slightly inverted, then we stretch them (as in the video)
Time: 20 sec
Abdomen exercises part 7
Sit on your glutes and lift the legs up but keep them stretched forward and keep the hands above the head. Stay like that for 20 seconds.
Time: 20 sec