Warm up exercises
Do 4 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)
Exercise 1
3 sets - 12 reps
Stand with your feet shoulder-width apart. Sit in the squat position as deep as possible. Jump up and raise the left leg sideways bending it. Sit down again in the squat position and raise the other leg. This will be called a rep. In total we will do 12 reps.
Exercise 2
4 sets – 12 reps
Hold a dumbbell in your hand and feet as wide as possible in the sumo squat position. Make two pauses when doing the movement. Contract the buttocks as much as possible. This will be called a rep. we will do a total of 12 reps.
Exercise 3
4 sets - 15 reps
Lying on your back on the ground, carry a weight on the lower abdomen. Place a slingshot o the abdomen. We lift the buttocks off the ground by contracting them. At the moment your reach the maximum height, sit down again and repeat the action. 15 reps
Exercise 4
3 sets - 10 reps each leg
Lean on a static place. Feet are position on the floor. Carry a weight on the lower abdomen and raise your body as high as possible bending one leg. 10 repetitions one each leg.
Exercise 5
3 sets - 12 reps
Sitting on your knees, leaning a little bit forward, (45 degrees) with feet shoulder-width apart. Above the knees we have placed a slingshot. Hold a weight with your hands positioned behind the neck. Align your body in a straight line, contracting the buttock when doing so. Be careful, we should feel the contraction in the buttocks, not in waist area. 12 reps
Exercise 6
3 sets - 12 reps one foot, 12 legs the other
Standing straight, hold the slingshot above the knee. We keep the left leg immobile, while moving the right one as far back as possible. If you can not do the exercise without leaning somewhere, then you can easily do that by placing hand against the wall. 12 reps each foot.
Exercise 7
3 sets - 15 reps each foot.
Stay in the half-lying position leaning on your elbow with a weight in your hand. Bend your leg and raise it as high as possible. 15 reps each.
Exercise 8
15 reps one leg, 15 legs the other
Leaning on our knees and palms, we lift one leg sideways. Do 15 reps with one leg and then continue doing 15 more with the other one.
Streching