Vithet Prorami- Java 3 Dita 2

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 - 10 reps

1 minute break between sets

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)

4 sets - 15 reps

1 minute break between sets

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.

3 sets - 12 reps

1 minute break between sets

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.

4 sets (two with each leg) - 12 reps

1 minute break between sets

We stand in the lunges position, with one leg bent back as close to the ground as possible and the other bent forward. With two weights in hand we gather and stretch the arms. The alignment of the arms should be as complete as possible, as well as the collection. 12 reps. We repeat the same thing, but with different legs. A total of 4 sets (two with each leg)

3 sets - 12 reps

1 minute break between sets

With the legs shoulder-width apart, we bend forward with our bodies, while trying to stretch our arms as far back as possible. We bring them back folded forward, to the chest. 12 reps.

3 sets - 20 reps (10 each leg)

1 minute break between sets

We stand supported with the palms of our hands and the tips of our feet on the ground. The knees are raised a few millimeters from the ground. Touch the left shoulder once with the right hand in a row, then the right shoulder with the left hand. 20 resp in total (10 with one hand, 10 with the other).

Do four exercises in a row, of 30 seconds each exercise (the last exercise, ie the fourth will be 30 seconds on one side and 30 seconds on the other). This will be called a circuit.
After we have completed the 4 exercises, so the first circuit we rest for 30 seconds and start again from the beginning with the second circuit. In total you will make 4 circuits.