Warm up exercises
Do 3 minutes of jumping rope before starting the exercises divided in 40 seconds sections (slowly for 10 seconds, as fast as you can for 10 seconds, 10 with each foot)
Superset 1 - Exercise 1
3 sets - 1 minute break between sets
(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)
Stand straight, with a slingshot placed above the knee. Keep the legs open less than shoulder width apart, bringing them as close as possible to the buttocks. Do 40 reps (20 with each leg)
Let’s continue with the exercises on the next video without taking a break yet.
Superset 1 - Exercise 2
With legs shoulder-width apart, a slingshot placed above the knees, hold a weight in front of the chest and sit in a semi-squat position. 15 reps.
Superset 2 - Exercise 1
3 sets - 1 minute break between sets
(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)
Spread your feet as much as possible in the sumo squat position. We hold a weight (as heavy as possible) in our hands as shown in the video. Sit as low as possible and then stand up. When you go up make sure to contract the buttocks tightly. 12 reps.
LET’S MOVE ON WITH THE NEXT EXERCISE
Superset 2 - Exercise 2
4 sets - 15 reps - 1 minute break
Hold your feet wide shoulder-width apart, and carry a relatively heavy weight around the neck. Bend forward in the 90-degree position. The moment you stand up contract the buttocks. Keep your eyes down. 15 reps
Superset 3 - Exercise 1
Superset 3 - 3 sets - 1 minute break between sets
(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)
Starting position is lying on your back, with legs together. Raise your buttocks and push your pelvis upward by squeezing your glutes. Place a slingshot above the knees while holding a weight above the abdomen. With the buttocks detached from the ground, spread your feet sideways as much as possible (you might feel some pressure because of the slingshot). 20 reps.
Superset 3 - Exercise 1
Keep the slingshot in the same position and turn to the side. The elbow and ankle will be the only point of contact with the ground. Lean on the elbow and raise the body completely off the floor. Lift the left leg up as much as the slingshot allows you to do so. Do 12 reps on one side and 12 reps on the other.
Superset 4 - Exercise 1
Superset 4 - 3 sets - 1 minute break between sets
(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)
Keep the legs shoulder-width apart and place a slingshot just above the knees, while holding a weight at chest height (It should not be touching the chest). Sit in the squat position and open your feet to the sides (as far as the slingshot allows you to do so), without moving them. Jump and push your pelvis upward by squeezing your glutes. Do 12 reps.
Superset 4 - Exercise 2
As you are still holding te slingshot above the knees, sit in a semi-squat position and hold the weight in front of the chest. Make 2 steps to the left, two steps to the right. In total 20 reps.
Streching