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)
Superset 1 - 3 sete
Start the exercise in the standing position, with legs close to each other. Place a slingshot above the knee. Stretch the left leg as much as possible, sitting in a squat position. Stand up, while moving the leg back to the starting position. Repeat the exercise 15 times on each side.
Continue with next exercise without taking a break.
- Me këmbët të hapura në pozicion sumosquat, ulemi sa më shumë dhe bëjmë tre hapa para dhe tre hapa mbrapa (hapat duhet të jenë sa më të mëdhenj). Gjithësej 19 hapa.
4 sets - 15 reps
Lie down on your back and hold the soles together. Hold a dumbbels in the abdomen area (the heavier the better, but without hurting yourself). Lift the buttocks as up as possible contracting them. At the moment your reach the maximum height, hold still for 2 seconds and then sit down. do not move the soles of the feet.
3 sets - 12 reps each leg
Continue to stand in the same position lying on your back holding the dumbbell above the abdomen. Fold one leg while lifting the other one up. Lift the buttocks as up as possible contracting them. At the moment your reach the maximum height, hold still for 2 seconds and then sit down.
3 sets - 12 reps each leg
Lean on one leg on a static object (sofa, or chair leaning against the wall). Step up on the chair with one foot, and bring the other one sideway. Go back in the starting position. This will be called a rep. We will do 12 reps with each leg.
3 sets - 15 reps each leg
Leaning on the elbows and knees, raise the left leg as high as possible. The movement should be made with the buttocks, not the waist area. 15 reps left side, 15 reps right side.
Superset
- Mbajmë dy pesha në duar. Pozicioni fillestar drejt, me këmbët shumë pranë njëra tjetrës. Ccojmë këmbën e majtë majtas, mbrapa duke e afruar sa më shumë pranë tokës, por pa e prekur gjurin në tokë. E sjellim sërish në pozicionin fillestar. Ky quhet një rep. Do të bëjmë 10 reps me këmbën e majtë dhe 10 me të djathtën.
Continue with next exercise without taking a break.
- In the starting position with legs slightly wider than shoulder width apart, hold a weight in your hand. Sit in the half squat position and stand up again by jumping. 12 reps.