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. Bend your body slightly forward. While stretching one leg, push the other leg back. Then bring it forward, raising the knee up close to the chest. Move your hands as in the video.
Time: 30 sec
Starting position is still standing, with legs shoulder-width apart. We bring one foot back, sideways, approaching the knee very close to the ground. Go to the starting position and bring the other leg back sideways.
Time: 30 sec
Starting position is still standing, with your legs slightly more than shoulder width apart. Sit in the squat position. When going up, you also take one foot sideways. Sit in the squat position again. Repeat the same movement on 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
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
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
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
In the same body position, extend your arms above your head. Stand up, arms are also in the same direction. Rest your glutes on the floor.
Time: 20 sec
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
While lying on your back, raise the legs up, detaching the buttocks from the ground. Do not lower them directly and try to bend a little bit. Proceed with stretching them (video).
Time: 20 sec
Lying on your back, with your legs raised, bring the tip of shoulders up trying to touch your fingertips with your hands.
Time: 20 sec
Sitting on the buttocks, lift your legs up and keep the hands straight above the head. Stay like that for 20 seconds.
Time: 20 sec