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.
In the upright position, extend the leg backwards trying to reach the buttocks
Time: 30 sec
With legs shoulder-width apart, sit in a squat position. As we go up, jump with your legs and arms keeping them as wide as possible.
Time: 30 sec
Stand on the tip of your toes, with palms resting on the ground. Move the opposite foot and hand, sideways i.e. the left foot and right hand, then the right foot and the left hand. Three times on one side, three times on the other.
Time: 30 sec
Again with the palms resting on the ground, legs extended backwards, we try to bring them as close to the chest as possible.
Time: 30 sec
In the standing position, hold two dumbbells in your hands and lift one leg at a time. Bend the knee when u lift it up so you can try approaching the knee with the same side elbow.
Time: 40 seconds
Bend your knees and lean forward. Rest your arms in their natural position. Start moving your arms fast one after another.
Time: 30 sec
While leaning forward bring one leg behind. Keep it sideways. Try to touch your toes with the hand. Repeat the exercise using the other leg.
Time: 30 sec
In the standing position, extend your feet shoulder width apart. Hold 2 dumbbells in your hands at the tip of the shoulder’s height. Sit in a squat position. When going up, raise and outstretch your arms.
Time: 30 sec
Lean on a chair trying to keep the balance using the palm of your hands. Keep your legs outstretched. Slide your bottom off the chair and hold yourself up with arms straight. While keeping your back close to the chair, slowly bend at the elbows and go as low as you can.
Time: 30 sec
Sit on the floor, but hold your legs up and slightly bent. Hold a dumbbell in your hand and pass it from a hand to the other creating a circle. We keep the abdomen as contracted as possible
Time: 30 sec