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 - 10 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.
Superset 1 - Exercise 2 – 3 sets
Place the long slingshot under the legs. Grab the rest of it with your hands, raising them forward up to chest height. Lower them again. This is called a rep. in total we will do 15 reps.
Move on to next exercise without taking a break.
Superset 1 - Exercise 3
Stay in the same position, only this time we will raise our hands up to shoulder height, with elbows facing each other. 15 reps.
Exercise 4
Sets - 24 reps in total (12 each arm)
With legs shoulder-width apart, lean forward 90 degrees. We have two weights in hands. Move the arms sideways as in the video 24 reps in total (12 each arm)
Superset 2 - Exercise 5
SUPERSET 2 - EXERCISE 5 – 3 sets
- We place the slingshot under the legs, which are kept as wide as shoulder width apart. Bend your body forward at 45 degrees. Hold the slingshot with both hands, which are also outstretched. Bend your arms backwards and lower them again. This will be called 1 rep. In total we will do 15 reps.
Move on to next exercise without taking a break.
Superset 2 - Exercise 6
superset - 3 sets
- Put the slingshot under a static object which should be heavy and hardly movable. Step on the slingshot with one foot (the foot should also be positioned in the front), and hold the other leg behind. Pull the slingshot towards your body using one hand after the other, moving the elbows backwards. 24 reps in total (12 each arm)
Superset 3 - Exercise 7
SUPERSET 3 - USHTRIMI 7 – 3 sets
- - Lie on your back with legs detached of the ground. Hold two dumbbells in your hands. Lift the arms upwards outstretched, bringing the weights close to each other. Keep your feet off the ground during the exercise. This is called a rep. We will do a total of 12 reps.
Move on to next exercise without taking a break.
Superset 3 - Exercise 8
- Lie on your back with legs detached of the ground. Hold two dumbbells in your hands. Lift the arms upwards outstretched, bringing the weights close to each other. Keep your feet off the ground during the exercise. This is called a rep. We will do a total of 12 reps.
Abdomen exercises
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.
Streching