The 8th 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
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
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
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.
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. Alternate legs with each other. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 30 sec
Superset 1
Move your feet closer and bend forward at 45 degrees. Keep our hands outstretched in front of your chest, holding a weight in hands. Bring your elbows as much behind you can.
12 reps
- Move your feet closer and stand straight. Stretch the arms forward opening your chest as much as possible. Lift them to the sides at the same time.
12 reps
Perform a total of 3 sets, with 12 reps for each set.
Superset 2
- Stand upright, feet together. With one hand we lean somewhere, in the other hand we hold a weight, and we raise our hand sideways, as above.
12 reps with one hand, 12 with the other hand.
- With feet close to each other, we stand straight. We carry a weight on each arm. Raise each arm, lying down, diagonally, up to the front of the face. Once one, then the other.
12 reps, each arm
We perform a total of 3 sets
Superset 3
- Starting position is standing straight, with feet very close to each other. We keep our hands outstretched below with our palms facing out. We raise the arms above head, bringing them very close to each other. We lower them again to the starting position and raise them both at the same time in front of the chest. Take them to the starting position and start over. This will be a rep. We will do a total of 15 reps.
Superset 4
- With legs almost together , raise one hand up while keeping the elbow bent. Stretch your hand upwards. The other hand is under the armpit.
12 reps with one hand, 12 with the other hand.
- Position yourself with your hands as in the video, on an non-moving object (bed, table, chair, etc.). The arms should be more than shoulder-width apart, while the stretched legs width should be shoulder-width apart. Sit down, bending your elbows. Return to the starting position.
15 reps
Superset 5
Keep your balance leaning on a surface by using one hand. The height of the object should be as in the video. Lift your elbow up while holding a dumbbell.
12 reps each arm
-Lie on your stomach. Extend the feet shoulder-width apart and arms wider than that. Hold the limbs and head up at the same time. The landing should not be immediate but by standing for 2 seconds in the air, before sitting down.
12 reps