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)
Group 1 - Exercise 1
We have a total of 10 exercises which will be executed in two groups, with five exercises each group.
Initially we will do the first 5 exercises, each exercise will be executed for 40 seconds. The break between exercises will be 15 seconds. Rest for a minute and we will start the 5 exercises again from the beginning. In total you will do 4 rounds.
Once you have completed the 4 rounds of exercises you will rest for 2 minutes and start with the second set of exercises, which you will execute in the same way as the first 4 rounds.
Exercise 1
In the initial plank position, lying with the toes and hands touching the ground, raise your arms upwards one after the other, and then sit in squat position. Stand up by jumping and sit down again in the starting position. 40 seconds
Group 1 - Exercise 2
In standing position, with feet shoulder-width apart, hold two weights in your hands at shoulder height. Move left leg diagonally backwards, and then bring it back to starting position. Repeat the exercise using the right leg. Stand up and at the same time raise your arms up. Start the exercise from the beginning. Time:40 seconds.
Group 1 - Exercise 3
In the same starting position with feet shoulder-width apart, sit in the squat position. After that, stand up and touch the left leg with the right hand, then the right leg with left hand. 40 seconds
Group 1 - Exercise 4
We hold the slingshot with both hands which are outstretched and raised above the head. Extend them more than shoulder width apart. Lower the arms, stretching them to the side and bringing the elbows to shoulder height. Raise them up again. (40 seconds)
Group 1 - Exercise 5
Lie on your back and hold your legs up. Bring your hands as close to the toes as possible, raising the tip of your shoulders. You should not lower whole body on the the floor. 40 seconds
Group 2 - Exercise 1
Stand straight at first, then lie on the ground touching the floor with your hands, do a push up and go up to starting position. 40 seconds
Group 2- Exercise 2
In the starting straight position, legs shoulder-width apart, hands placed behind the head, cross the legs twice, then lift the left knee and touch it with the right hand, and then touch the right knee with the left hand. 40 seconds
Group 2- Exercise 3
Position your palms on the ground, stretch your legs sideways then bring them back together. Finish the exercise with moving to the half-squat position. 40 seconds
Group 2 - Exercise 4
We hold the slingshot with both hands which are outstretched and raised above the head. Extend them more than shoulder width apart. Lower the arms, stretching them to the side and bringing the elbows to shoulder height. Raise them up again. (40 seconds)
Group 2 - Exercise 5
Hold feet wide shoulder-width apart and 2 dumbbells in your hands. Spread your arms sideways, bringing them up to shoulder height. 40 seconds
Streching