Warm up exercises
Do 5 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
4 sets- 10 with each foot.
Take a one-minute break between sets.
Lean on one leg on a static object (sofa, or chair leaning against the wall). We move the other leg forward, while holding two weights in our hands. Try to sit as low as possible and then sit up again. Repeat 10 times with each foot.
Exercise 2
4 sets-15 reps
Take a one-minute break between sets.
Starting position is lying on your back, with legs together. Raise your buttocks and push your pelvis upward by squeezing your glutes. Place a slingshot above the knees while holding a weight above the abdomen. With the buttocks detached from the ground, spread your feet sideways as much as possible (you might feel some pressure because of the slingshot).
Exercise 3
3 sets-12 reps each leg (24 in total)
Take a one-minute break between sets.
Continue lying down in the same position, holding the dumbbell above the lower abdomen. This time fold one leg, while lifting the other one up. Raise the buttocks as much as you can, while contracting them. At the moment you reach the maximum alignment, pause for two seconds and then go back to starting position.
Exercise 4
4 sets-15 reps
Take a one-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.
Exercise 5
3 sets-20 reps (10 reps each foot)
Place a slingshot above the knees. Sit in a static object, hardly movable (sofa, chair), using only one leg. Once we have done 10 reps with one foot, we move on to the other foot to execute 10 other reps.
Exercise 6
3 sets-10 reps
Take a one-minute break between sets.
Jumping lunges. Bring the left leg backwards then stand up by jumping. Repeat the same movement using right leg and sit in squat position. This will be a rep. We will do a total of 10 reps.
Exercise 7
4 sets 20 reps (10 on each side)
With feet almost together, start jumping from one side to the other. Sit in the squat position, stand up and jump again with feet together.
Streching