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 initial standing position, raise the knees as close to the chest as possible.
Time: 30 sec
In the starting position with the legs shoulder-width apart, sit sideways bending one knee while holding the other leg straight. Stand up by jumping, lifting the knee up as closer to the chest area.
Time: 30 sec
Hold your feet together and put one sling shot on the calves. Move your limbs at the same time.
Time: 30 sec
Put the palm of your hands on the floor. Hold a dumbbell under the chest. Move it from one hand to the other. Hold it again under the chest and then repeat the exercise.
Time: 30 sec
Lie down in your back, with folded legs, hands outstretched above your head. Bring your chest as close to the legs as possible.
Time: 30 sec
Feet are wide shoulder-width apart. Keep the slingshot above knees. Sit in squat position and then stand-up jumping making a rapid turning on the side. Keep doing this until you complete a circle. Repeat the exercise from the beginning.
Time: 30 sec
Start the exercise standing straight with feet wider than shoulder width- apart. Sit in the squat position and lean forward so you can get the dumbbell. Stand straight again and lift the weight up using one hand.
Time: 30 sec
Leaning with your feet and palms on the ground, touch the hand with the opposite foot.
Time: 30 sec
With the palms resting on the ground, bring the legs closer together as in the video. Try not to raise your buttocks too much.
Time: 30 sec
Sitting down, legs fully stretched and the back is completely off the ground. Put a slingshot above the ankles. Try to open the legs sideways without removing the slingshot. Keep your abdomen contracted, and if you want to, you can also detach the hands off the ground. If you find it difficult to do so, continue keeping them in the same position as shown in the end of the video.
Time: 30 sec