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 - 3 sets
- Sitting in a squat position with feet slightly more wide than shoulder width apart, jump four times forward and then four times backwards. A total of 20 jumps.
Move on to next exercise
With feet open wider than shoulder width apart, one of them positioned in the front while the other is turned sideways as in the video. Hold two dumbbells in your hands. 12 reps with each foot.
Superset – 3 sete
- Qëndrojmë në pozicionin fillestar drejt, pak larg njëra tjetrës. Ccojmë njërën këmbë mbrapa, duke afruar gjurin sa më pranë tokës (por pa e mbështetur në tokë). E sjellim sërish në pozicionin fillestar dhe e hapim sa më shumë anash. Ky do të quhet një rep. Do të bëjmë 12 reps nga njëra këmbë dhe 12 nga këmba tjetër.
Kalojmë direkt tek ushtrimi tjeter
- Sit in the lunges position while holding two dumbbells in hands. Start standing up little by little making some pauses during the alignment. 15 repetitions each leg.
3 sets - 12 reps one foot, 12 reps the other foot
Tie a long sling to a firm place that does not move. We place the rope on one leg and move it as far to the left as possible, sitting as deep as possible in the sumo squat position. Return to the starting position with the legs shoulder-width apart. In our hands we carry a weight.
3 sets - 12 reps one foot, 12 legs the other
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, slightly bent. Grab the strap with both hands and pull it towards your body. Contract the buttocks as much as possible, leaning forward. 12 reps with each foot.
3 sets - 10 reps
The starting position is standing straight, with feet shoulder-width apart. The slingshot is placed under the legs and on the shoulders (as in the video). Hold it with your hands at chest level. First bend forward at 90 degrees, but try bending the knees just a little bit. Contract the buttocks while sitting in a squat position. Stand up again at starting position. This will be called a rep. In total we will do 10 reps.
3 sets - 15 reps
We place the slingshot under the knees, while holding it on both sides with our hands. Bend forward with knees slightly bent, then bring your body sideways contracting the buttocks as much as possible.