- Warm up exercises
- Exercise 1
- Exercise 2
- Exercise 3
- Exercise 4
- Exercise 5
- Exercise 6
- Exercise 7
- Exercise 8
- Exercise 9
- Squat
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)
3 sets-12 reps-1 minute break
Extend your feet wide shoulder width apart, meanwhile hold a dumbells in your hands (without touching the chest) . Sit in a squat position. When you go up again, contract the buttocks as much as you can.
3sets-20 reps, 10 on each leg, then 1 minute break
Lean on one leg on a static object (sofa, or chair leaning against the wall). We move the other leg forward, while holding two weights in our hands. Try to sit as low as possible and then sit up again. Repeat 10 times with each foot.
3 sets - 8 reps - 1 minute break
Stand with your feet hip-width apart, in the lunges position. Move one foot front of you and the other behind. Alternate their movement by jumping and then sit in the squat position. This will be called a rep. We will do a total of 8 reps.
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
3 sets - 24 reps (12 one side, 12 the other side.) 1 minute break
With legs shoulder-width apart, hold two dumbbells in your hands and move the legs diagonally sideways. 24 reps in total. 12 each side.
3 sets - 24 reps in total, 12 with one foot, 12 with the other - 1 minute break
Climb in a static object (sofa, armchair, or chair leaning against the wall), at first with one foot then after lowering it back in the starting position, repeat the movement with the other foot. The action should be done fast. 24 reps in total, 12 with each foot.
12 reps - 1 minute break
The starting position is with feet almost together. Open them wider than shoulder width apart, sitting in a sumo squat position. Get in the starting position by jumping, then proceed in sitting in a squat position. Continue jumping so you can switch over to the sumo squat position.