Another day, another circuit. We will finish this week with two circuits divided into five exercises each. Initially you will do the first circuit which contains five exercises. The break from exercise to exercise will be 10 seconds. From circuit to circuit 45 seconds, while from the first round to the second 2 minutes.
Circuit 1
Another day, another circuit! We will finish the 7th week with two circuits divided into five exercises each. You will Initially do the first circuit executing five exercises. The break from exercise to exercise will be 10 seconds. From circuit to circuit 45 seconds, while from the first round to the second 2 minutes.
Time: 30 sec
Stay in the sumo squat position and keep your legs outstretched. Lower as much as u can. Proceed on making 3 small movements. raise the heel of one foot and move again with three times keeping the heel raised. We lower that heel and raise the other, continuing to move briefly for three times. We return to the starting position, with both heels lowered, and move briefly three times.
Time: 30 sec
Alternate the legs with each other performing the jumping lunge, then in squat position keeping the legs shoulder-width apart. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 30 sec
Lie on the ground on your stomach (prone position). You should spread your legs shoulder-width apart and arms slightly wider than our shoulders. Raise your legs, arms and head at the same time. The landing should not be immediate but by standing for 2 seconds in the air, before sitting down.
Time: 30 sec
Lie on your back, holding the head and tip of your shoulders up. Hands are placed under the buttocks. Keep your legs stretched and off the floor while crossing one leg over the other.
Time: 30 sec
The palm of your hands are placed on the floor, while you back is a bit arched. Rapidly cross one leg over the other. Stand up moving the legs forward and getting off the floor by jumping.
Time: 30 sec
With legs shoulder-width apart, sit in a squat position. When standing up, lift the left leg to the side. Return in the squat position and when you go up this time, repeat the movement using the opposite leg.
Starting position Is standing straight. Get down on your knees, go up again and jump off the ground
Time: 30 sec
Lie on your back, put your hands under your buttocks. We bring one knee in turn, the other close to the chest. We do not lower our feet to the ground.
Time: 30 sec
Lying on your back with legs folded and feet resting on the ground, raise your shoulders and head bringing the palms up to your knees.
Time: 30 sec