Today we have a total body exercise session, which will be executed through three circuits (each includes 10 exercises).
The 10 exercises will be done in a row from 1 to 10. Each exercise will be 30 seconds, we will rest for 10-15 seconds, then continue with exercise 2, and so on until the last exercise. After we have finished the 10 exercises, ie the first circuit, we will rest for 1-2 minutes and then start the circuit again with 10 exercises from the beginning. In total there will be 3 circuits.
Start by standing up, feet together, knees slightly bent and hands close to feet. By jumping, extend your legs and arms sideways at the same time, while keeping your knees slightly bent.
Time: 30 sec
In the upright position, legs open less than shoulder width apart, sit on your knees with one foot back to the side. Bring the leg back to the same starting position and immediately raise it as high as possible sideways. Repeat it for 20 seconds on one side, then pass immediately without a break, 20 seconds on the other side.
Time 40 seconds in total (20 on one side, 20 on the other).
In the supine position, with the legs crossed backwards, arms open sideways at chest level, sit down and then stand up, trying to get as close to the ground as possible.
Time: 30 sec
In the standing position, keep your feet shoulder width-apart. Also keep the dumbbells on your hands while executing the exercise.
Lying on the ground, with hands outstretched above the head, hold a weight in the hands. At the same time lift your arms up outstretched and meet them together "halfway"
Time: 30 sec
In the upright position, legs shoulder-width apart, sit forward making small steps with your hands, until you reach the plank position. Stand up while making small steps.
Time: 30 sec
In the upright position, legs together, sit on your knees using one foot, bringing the other foot forward. Carry weights in your hands. Once you are done with it, repeat the exercise using the other leg.
Time: 40 seconds (20 seconds with one, 20 seconds with the other).
Start by standing, (feet together). Extend your feet by jumping and sit in the sumo squat position, while touching the toes of one foot with the opposite hand. Stand up by jumping and put your feet back together. Repeat the exercise but this time touch the other foot with the opposite hand.
Time: 30 sec
Sit on the floor (upright position) , hands positioned backwards. Keep the heels on the floor. While leaning on the ground, raise and lower your buttocks and at the same time straighten and bend your elbows.
Time: 30 sec
Lying on your back, lift your legs and move them as if you are riding of a bicycle, trying to touch the knee of one foot with the elbow of the other. Keep the belly contracted all the time. The gaze should be up, so that your neck won’t be hurting.
Time: 30 sec