Today the exercise will be focused on the core, waist and abdominal area, because the more we strengthen this area, the easier it will be to do exercises for every part of the body in the future. The training will take place through four circuits, with 8 exercises.
The 8 exercises will be done in a row from 1 to 8. Each exercise will be 30 seconds, we will rest for 10-15 seconds and we will continue directly to exercise 2, and so on until the last exercise, the eighth. After we have finished the 8 exercises, ie the first circuit, we will rest for 1-2 minutes and we will start the circuit again with the 8 exercises from the beginning. In total we will do 4 circuits.
Lying on your back on the ground, hands open sideways, stand up as high as possible with the shoulder, and try to touch the left hand with the right foot, lie down again and stand up touching the opposite side. We do this for 30 seconds
Time: 30 sec
Lie on your back and lift the legs upward. Arms are outstretched behind your head. Contract your shoulders as much as possible, bringing them closer to your legs. Try to keep your legs in a static manner
Time: 30 sec
Sitting on the buttocks while holding a dumbbell in front of the chest, stretch the legs without touching the floor and then pull them towards yourself.
Sitting on the buttocks, keep your legs off the floor. Alternate them together while moving side to side. We do the same with the hands on which you need to hold the dumbbells. The hands move to the opposite position of the legs.
Time: 30 sec
Get in the plank position, and use the palm of your hands to keep the balance. Touch your hand with the opposite tip of the shoulder. Perform the exercise with both hands.
Time: 30 sec
When lying on the floor, raise your legs and arms at the same time. Stand up for two seconds and then slowly sit down.
Time: 30 sec
In the standing position, legs slightly apart from each other, keep one arm lying next to the body while holding a weight in one hand and the other hand above the head. We bend as much as we can on the dumbbell’s side and go back into starting position.
Time: 20 seconds on one side, 20 on the other.
Stand in the same position, but this time hold the dumbbell with both hands behind the neck. Bend your body as much as you can. This movement should be done using the abdomen, keeping it as contracted as possible.
Time: 30 sec