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.
The initial position is standing straight, then start running in place.
Time: 30 sec
Open your feet wide while body is bent forward. Sit on one knee then alternate them by jumping.
Time: 30 sec
Leaning on the elbows, raise the buttocks a little bit and place a slingshot on the calves area. Move feet sideways until you feel some pressure.
Time: 30 sec
Get in the plank position and place your palms on the floor. Do a push up but bring your body more forward when doing it. Go back into starting position and hold your arms straight.
Time: 30 sec
Lie down on the side leaning on the elbow, and raise your body off the ground. Hold still. The only part moving should be the arm, which is holding the dumbbell.
Time: 30 sec
Hold a dumbbell with your hands above the head. Sit up in a squat position, then stand up by jumping. Meanwhile you are not supposed to move your arms.
Time: 30 sec
Starting position is placing the palm of your hands and also toes on the floor. Arms are wider than shoulder width apart and feet together. Open your arms and legs at the same time and then stand up.
Time: 30 sec
Continue on the same position with hands placed on the floor but this time lift the knees up the floor an hold still.
Time: 30 sec
Sitting down on the buttocks, start by holding one leg outreached and the other one folded. Take a dumbbell and the moment you raise your glutes, hold the arm upwards. Lower the arm, then the buttocks. Do not execute these movements at the same time.
Time: 30 sec
It’s the same initial position but this time raise your limbs up at the same time. Hands are placed above the head. Contract the abdomen as much as you can.
Time: 30 sec