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)
With a slingshot placed above the knees, legs shoulder-width apart, sit in a squat position and keep the feet as wide as possible (without moving them). Stand up and contract the buttocks. Repeat it 15 times.
LET’S MOVE ON WITH THE NEXT EXERCISE
Superset 1 - Exercise 2
Leaning on the ground with elbows and knees, the slingshot is placed above the knees, extend your feet sideways. 15 reps left foot and 15 right foot.
Superset 2 - Exercise 1
3 sets - Break from set to set 1 minute
(The two exercises are performed in a row, without taking a break).
Keep your feet wide a in the sumo squat position. Hold a weight in your hands as shown in the video. Sit as low as possible and then slowly start standing up.15 reps
LET’S MOVE ON WITH THE NEXT EXERCISE
Superset 2 - Exercise 2
Still sitting in the sumo squat position with one dumbbell in your hands. , Sit on one knee and make sure to execute this movement in both knees one after the other. Stretch the leg as much as possible, while keeping the body slightly bent forward. 20 reps in total (10 with one foot, 10 with the other)
Exercise 5
Exercise 5 - 4 sets - 12 reps
Leaning back in a chair, with a weight placed on the lower abdomen, sit as low as possible and then stand up, contracting your buttocks.
Exercise 6
Exercise 6 - 3 sets - 20 reps in total (10 with one leg, 10 with the other)
With the legs open more than shoulder width apart we sit in the sumo squat position, stand up and bring the left leg closer to the right. Then we go back to the starting position and repeat the exercise. Stand with your feet together. 20 reps in total (10 with one foot, 10 with the other)
Exercise 7
Exercise 7 - 4 sets - 12 reps
With the legs open more than shoulder width apart, hold a weight in your hand and lean forward 90 degrees, shifting the weight between your legs and then backwards. As we move the weight we move forward, up to the length of the chest (not above) and contract the buttocks as much as possible.
Streching