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)
Superset 1 - Exercise 1
SUPERSET – 3 SETE
- 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 the next exercise without taking a break.
Superset 1 - Exercise 2
- 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.
Superset 2 - Ushtrimi 3
Super set - 3 sets - 1 minute break
Extend your feet wide shoulder width apart, meanwhile hold a dumbells in your hands (without touching the chest). Sit in a squat position. When you go up again, contract the buttocks as much as you can.
Move on to next exercise without taking a break.
Superset 2 - Exercise 4
Hold your feet wide shoulder-width apart, and carry a relatively heavy weight around the neck. Bend forward in the 90-degree position. The moment you stand up contract the buttocks. Keep your eyes down. 15 reps
Superset 3 - Ushtrimi 5
3 sets - 1 minute break between sets
- With feet as wide as shoulder width apart, place the slingshot above the knees holding a weight in your hand. We lean forward, slightly bending the knees. At the moment of alignment, we also contract the buttocks as much as possible. 12 reps
Move on to the next exercise without taking a break.
Superset 3 - Exercise 6
We move one leg back and bring it forward again, raising it as high as possible, near the chest. The movement will be made by jumping. 12 jumps with each leg.
Superset 4 - Ushtrimi 7
Superset 3 - 3 sets - 1 minute break between sets
The starting position is standing straight, bent forward at 45 degrees. Extend your feet(as shown in the video) as fast as you can one after the other. Do not move the upper part of the body. 30 reps (15 one foot, 15 other legs).
Move on to next exercise without taking a break.
Superset 4 - Ushtrimi 8
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.
Streching