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)
We will have a total of 5 exercises divided into 2 groups of four exercises each. We will first execute the first set of 5 exercises. You must perform the 5 exercises within 5 minutes, where each exercise will be executed for 30 seconds, with only 10 seconds break from the other exercise. As soon as you finish the 5 exercises, you will start again from the beginning, until the 5 minutes are over. At the end of the 5 minutes, you will rest for 1 minute and move on to the second group of five exercises, which you will execute in the same way. So you have to perform 5 exercises within 5 minutes, where each exercise will be executed for 30 seconds, with only 10 seconds break from the other exercise. The moment you finish the 5 exercises, you will start again from the beginning without a break until the 5 minutes are over. When the five minutes are up you will rest again for 1 minute and start the first set of exercises again. And like this you will do a total of 3 rounds with the first group and three rounds with the second group of exercises.
Group 1 - Exercise 1
The first set of exercises
We move one leg back and bring it forward again, raising it as high as possible, near the chest. The movement will be made by jumping. 30 seconds
10 seconds break then we move on to the next exercise.
Group 1 - Exercise 2
Starting position, legs open slightly wider than shoulder width. We have two weights in our hands. Sit in the squat position and fold your arms. Stretch them again and stand up.
Time: 30 seconds
10 seconds break then we move on to the next exercise.
Group 1 - Exercise 3
With the toes and palms placed on the ground, arms outstretched, both shoulder-width apart, touch the left shoulder once, then the right shoulder, and then bring the right hand closer to the left. 30 seconds
10 seconds break then we move on to the next exercise.
Group 1 - Exercise 4
Exercise 4
With your toes and knees touching the ground, lie on your stomach as if you’re about to do some push-ups, bringing the buttocks as close to the heels as possible while hands are stretched forward. Quickly move the body forward, extending the knees and switching to the push up position. We move back to the starting position. 30 seconds
10 seconds break then we move on to the next exercise.
Group 1 - Exercise 5
Exercise 5
Starting position is lying on your back with outstretched arms upwards holding a wight above the chest area. Stretch your legs and then pull them towards your body, making sure to not move the upper part. Time: 30 seconds
Take a one-minute break then move on to the next group exercise.
Group 2 - Exercise 1
With feet almost together, start jumping from one side to the other. Sit in the squat position, stand up and jump again with feet together. 30 seconds
10 seconds break then we move on to the next exercise.
Group 2- Exercise 2
With toes and knees touching the floor, bend your body backwards trying to touch the buttocks with your heels. Arms are outretched forward. Move the right leg forward and at the same time lift your arm backwards. It should be executed really fast. Get back in starting position and do it again.
10 seconds break then we move on to the next exercise.
Group 2- Exercise 3
Place your hand on the floor, and spread your feet wide. Hold them back together. Legs should be moving sideways. 30 seconds
10 seconds break then we move on to the next exercise.
Group 2 - Exercise 4
Lie down on your back and hold your hands behind the head. Raise your neck and shoulders. Place a slingshot above the knees and hold your legs off the ground. Lower your shoulder as you’re stretching the legs (without touching the floor). Arms are open wide sideways.
Group 2 - Exercise 5
Lie down on your back and hold your hands behind the head. Raise your neck and shoulders. Place a slingshot above the knees and hold your legs off the ground. Touch the right knee with left elbow and then left knee with right elbow.
Time: 30 seconds
Streching