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 - 1 minute break
Stand straight, with legs shoulder-width apart. Hold two dumbbels, and then move your arm upwards crossing them with each other. Bring both arms sideways. This will be called a rep. in total we will do 10 reps.
Superset 1 - Exercise 2
superset - 3 sets
Stand straight, with legs shoulder-width apart. Hold two dumbbels, and then move your arm upwards crossing them with each other. Bring both arms sideways. This will be called a rep. in total we will do 10 reps.
Move on to the next exercise without taking a break.
Superset 1 - Exercise 3
With two weights in hands, we keep the arms folded at shoulder height, raise them up and lower them again in the starting position. 12 reps.
Superset 2 - Exercise 4
Superset 2 - Exercise 4 - 3 sets
Stand up with feet shoulder width apart. Hold two dumbbels while moving your hands diagonally in a hammer shape bringing them close to the chest.
12 reps on each arm.
Move on to next exercise
Superset 2 - Exercise 5
Hold the slingshot under your legs, and hold the rest of it with hands. Move your handups wards as close to the chest as possible.
Superset 3 - Exercise 6
Superset - 3 sets
Place the slingshot under your feet and old the rest of it with hands. Move your hands backwards.
Move on to the next exercise without taking a break.
Superset 3 - Exercise 7
The starting position for this exercise is standing straight, with one foot slightly more forward than the other. Hold the slingshot with both hands behind the head. Hands should be close to each other. Try to raise your hand as much as possible. 12 reps with each hand.
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