The first 10 exercises, which serve as warm-ups and cardio, will be executed after one another. Each exercise will be executed for 20 seconds, moving immediately to the next exercise, with only 10 seconds rest. You will only perform one round.
Body weight squats. Spread your feet shoulder-width apart. As you sit, raise your arms forward, slightly above your chest. The descent should be as deep as possible (as below).
Time: 20 sec
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 20 sec
Jumping lunges. Alternate legs with each other. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 20 sec
The starting position should be straight, with the legs open more than shoulder width apart. While sitting in half squat, bend slightly forward with your body going once to the left and then immediately to the right. Bend the knee of the leg from which side we lean, while the other leg is lying down. Hands are held together in front of the face.
Time: 20 sec
In the prone position, leaning on the elbows. Extend your legs shoulder-width apart and stand for 20 seconds. The head should be in line with the back. Caution: the buttocks should not be below the back regarding the distance from the ground.
Time: 20 sec
In the supine position, with the legs half-folded, shoulder-width apart, the hands placed on the head, stand up to half (45 degrees). The moment you raise your elbows they tend to close slightly, to be inserted from the insides bones, when you stretch, they go back to the same position.
Time: 20 sec
In the upright position, legs shoulder-width apart, hands placed behind the head, bend forward holding the abdomen as contracted as possible. At the moment of flexion the elbows touch each other.
Standing straight, feet slightly apart, place one hand on the head and touch the knee with the elbow. Keeping the abdomen as contracted as possible. We have the other hand as in the video. Execute one side once for 10 seconds, then switch to the other side for another 10 seconds.
Time: 20 seconds both sides together
Jump squats. We sit in the squat position, this time jumping and opening our legs wider than the shoulder position. The moment we get up (while jumping) we close our legs. Position of hands as shown in the video.
Time: 20 sec
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 20 sec
Once we have finished performing 10 exercises in a row, we rest for 2 minutes and we are ready to start the circuit with 4 rounds. Perform 7 exercises in a row, with only 10 seconds break from exercise to exercise. Once you have completed the first round with 7 exercises. Rest 1-2 minutes. Start the second round with 7 exercises. Rest 1-2 minutes. Start the third round. Rest for 1-2 minutes and start the fourth and final round of 7 exercises.
Once we have finished performing 10 exercises in a row, we rest for 2 minutes and we are ready to start the circuit with 4 rounds. Perform 7 exercises in a row, with only 10 seconds break from exercise to exercise. Once you have completed the first round with 7 exercises. Rest 1-2 minutes. Start the second round with 7 exercises. Rest 1-2 minutes. Start the third round. Rest for 1-2 minutes and start the fourth and final round of 7 exercises.
Straight standing position. Legs shoulder-width apart, arms outstretched (it is good to have weights in hand, if you do not have weights, you can carry water bottles). The moment we sit in full squat (as below as you can), we lower our hands at the same time.
Time: 20 sec
Lean with your knees on the ground, your legs raised and crossed, your palms on the ground, open a few inches more than shoulder width apart. Bend your elbows and approach your chest very close to the ground. Stand up again directing the elbows.
Time: 20 sec
Lie on the ground on your stomach (prone position). You should spread your legs shoulder-width apart and arms slightly wider than our shoulders. Raise your legs, arms and head at the same time. The landing should not be immediate but by standing for 2 seconds in the air, before sitting down.
Time: 20 sec
Stand in a supine position with your legs slightly apart from each other. Both hands open horizontally. We raise the leg and the hand on the opposite side and join them to each other by touching the tip of the foot with the hand (eg, the left hand with the right foot). We try to keep our eyes on the ceiling at all times.
Time: 10 seconds for each side, 20 in total.
In a horizontal position, lean on your hands, with your palms on the ground. The legs and arms are shoulder-width apart. You should Touch each hand, with the opposite shoulder (i.e. with the left hand the right shoulder and with the right the left shoulder).
Time: 20 sec
Stand in an upright position, with your legs shoulder-width apart and your knees slightly bent. Hold 1 or 2 kg of weights in your hands (if you do not have weights, take a bottle of water) and raise each hand, diagonally to the front of the face, alternating one at a time, then the other.
Time: 20 sec
Position yourself with your hands as in the video, in a solid, non-moving object (bed, table, chair, etc.). The arms should be more than shoulder-width apart, while the outstretched legs should be shoulder-width apart. Sit down, bending your elbows, to return to the starting position.
Time: 20 sec