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Day 4Day 1
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Day 5Day 1
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Day 6Day 1
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Day 7Day 1
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Day 6
Exercise description:
The first 10 exercises, which serve as warm-ups and cardio, will be executed after one another. Each exercise will be executed for 20 seconds, moving immediately to the next exercise, with only 10 seconds rest. You will only perform one round.
Body weight squats. Spread your feet shoulder-width apart. As you sit, raise your arms forward, slightly above your chest. The descent should be as deep as possible (as below).
Time: 20 sec
Exercise description:
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 20 sec
Exercise description:
Jumping lunges. Alternate legs with each other. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 20 sec
Exercise description:
The starting position should be straight, with the legs open more than shoulder width apart. While sitting in half squat, bend slightly forward with your body going once to the left and then immediately to the right. Bend the knee of the leg from which side we lean, while the other leg is lying down. Hands are held together in front of the face.
Time: 20 sec
Exercise description:
In the prone position, leaning on the elbows. Extend your legs shoulder-width apart and stand for 20 seconds. The head should be in line with the back. Caution: the buttocks should not be below the back regarding the distance from the ground.
Time: 20 sec
Exercise description:
In the supine position, with the legs half-folded, shoulder-width apart, the hands placed on the head, stand up to half (45 degrees). The moment you raise your elbows they tend to close slightly, to be inserted from the insides bones, when you stretch, they go back to the same position.
Time: 20 sec
Exercise description:
In the upright position, legs shoulder-width apart, hands placed behind the head, bend forward holding the abdomen as contracted as possible. At the moment of flexion the elbows touch each other.
Exercise description:
Standing straight, feet slightly apart, place one hand on the head and touch the knee with the elbow. Keeping the abdomen as contracted as possible. We have the other hand as in the video. Execute one side once for 10 seconds, then switch to the other side for another 10 seconds.
Time: 20 seconds both sides together
Exercise description:
Jump squats. We sit in the squat position, this time jumping and opening our legs wider than the shoulder position. The moment we get up (while jumping) we close our legs. Position of hands as shown in the video.
Time: 20 sec
Exercise description:
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 20 sec
Once we have finished performing 10 exercises in a row, we rest for 2 minutes and we are ready to start the circuit with 4 rounds. Perform 7 exercises in a row, with only 10 seconds break from exercise to exercise. Once you have completed the first round with 7 exercises. Rest 1-2 minutes. Start the second round with 7 exercises. Rest 1-2 minutes. Start the third round. Rest for 1-2 minutes and start the fourth and final round of 7 exercises.
Exercise description:
Once we have finished performing 10 exercises in a row, we rest for 2 minutes and we are ready to start the circuit with 4 rounds. Perform 7 exercises in a row, with only 10 seconds break from exercise to exercise. Once you have completed the first round with 7 exercises. Rest 1-2 minutes. Start the second round with 7 exercises. Rest 1-2 minutes. Start the third round. Rest for 1-2 minutes and start the fourth and final round of 7 exercises.
Straight standing position. Legs shoulder-width apart, arms outstretched (it is good to have weights in hand, if you do not have weights, you can carry water bottles). The moment we sit in full squat (as below as you can), we lower our hands at the same time.
Time: 20 sec
Exercise description:
Lean with your knees on the ground, your legs raised and crossed, your palms on the ground, open a few inches more than shoulder width apart. Bend your elbows and approach your chest very close to the ground. Stand up again directing the elbows.
Time: 20 sec
Exercise description:
Lie on the ground on your stomach (prone position). You should spread your legs shoulder-width apart and arms slightly wider than our shoulders. Raise your legs, arms and head at the same time. The landing should not be immediate but by standing for 2 seconds in the air, before sitting down.
Time: 20 sec
Exercise description:
Stand in a supine position with your legs slightly apart from each other. Both hands open horizontally. We raise the leg and the hand on the opposite side and join them to each other by touching the tip of the foot with the hand (eg, the left hand with the right foot). We try to keep our eyes on the ceiling at all times.
Time: 10 seconds for each side, 20 in total.
Exercise description:
In a horizontal position, lean on your hands, with your palms on the ground. The legs and arms are shoulder-width apart. You should Touch each hand, with the opposite shoulder (i.e. with the left hand the right shoulder and with the right the left shoulder).
Time: 20 sec
Exercise description:
Stand in an upright position, with your legs shoulder-width apart and your knees slightly bent. Hold 1 or 2 kg of weights in your hands (if you do not have weights, take a bottle of water) and raise each hand, diagonally to the front of the face, alternating one at a time, then the other.
Time: 20 sec
Exercise description:
Position yourself with your hands as in the video, in a solid, non-moving object (bed, table, chair, etc.). The arms should be more than shoulder-width apart, while the outstretched legs should be shoulder-width apart. Sit down, bending your elbows, to return to the starting position.
Time: 20 sec
Exercise description:
10 exercises, executed in a row of 3 rounds. Yesterday we were focusing in the upper part of the body, today the focus will be in the lower part, but without neglecting the upper part. The goal is that after the third round, when we’re finished with the exercises, the ground below your feet should be full of dripping sweat.
The break from exercise to exercise should be 15 seconds. From round to round, the break is two minutes.
Exercise 1
With the legs stretched to the maximum, we execute what is known as sumo squat. Try to sit back as wide as possible. . Stand back up, squeezing your glutes at the top of the movement. Try to tighten / contract the buttocks as much as possible.
Time: 30 seconds.
Exercise description:
Stand as in the starting position, and bend your body a little bit forward. While flexing one leg, push the other leg back straight. Then we bring it forward, lifting the knee closer to the chest. We move our hands as in the video.
Time: 15 seconds for each leg, a total of 30 second.
Exercise description:
Stand as in the starting position, bending only one of the knees while pushing the other one as far back as possible close to the ground but without touching it.
Time: 15 seconds for each leg, a total of 30 second.
Exercise description:
The same as the previous exercise but now you bend your leg forward.
Time: 15 seconds for each leg, a total of 30 second.
Exercise description:
Position your feet and hands well on the ground, as in the video. The legs are slightly open, less than shoulder width apart, while the palms are slightly more than shoulder width apart. The buttocks and back are slightly raised. Bring in turn near the chest, first one knee, then the other.
Time: 30 sec
Exercise description:
In the starting plank position, lying down, leaning on the elbows, spread the legs shoulder width apart. We move the body (from the bottom down, not the shoulders) once to the left, then to the right.
Time: 20 sec
Exercise description:
Sit in the squat position, with your legs shoulder-width apart. The moment we get up, we raise one leg as high as possible. Then we sit in the squat again and when we get up, we raise the other leg.
Time: 30 sec
Exercise description:
Start with the standing position. Lift one knee up (near the chest) and join it with the opposite arm. We bring the same leg back lying down and do the same with the arm. We finish once with one side, then continue with the other side.
Time: 15 seconds one side, 15 seconds the other. 30 seconds in total.
Exercise description:
The starting position is standing upright, while keeping the legs closed . When jumping we open the legs shoulder width apart and sit in the squat position. While still jumping we stand up, closing up the legs like the starting position.
Time: 30 sec
Exercise description:
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 30 sec
Exercise description:
The focus today will again be on the upper part. We will start with cardio, to activate the body and make you sweat a little.
You will do the first 8 exercises in a row, with only 15 seconds of rest between each other. You will perform a total of 2 rounds, with 8 exercises each. The break between the first and second round will be 2 minutes.
In the upright position, with the legs shoulder-width apart, spread the arms horizontally and rotate them 15 seconds forward and 15 seconds backwards.
Exercise description:
In the same body position, this time stretch your arms forward as if you are boxing. 15 seconds one arm, 15 seconds the other arm.
Exercise description:
With the hands positioned as in the video, turn once to the left, once to the right. The return should be as deep as possible.
Time: 30 sec
Exercise description:
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Time: 30 sec
Exercise description:
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
Exercise description:
Rest your knees and palms on the ground. Lay the opposite leg and arm at the same time (ie the left leg and the right arm).Hold them in the air for 2-3 seconds and then we change them to execute the exercise with the other leg and hand.
Time: 30 sec
Exercise description:
Lie on the ground on your stomach (prone position). You should spread your legs shoulder-width apart and arms slightly wider than our shoulders. Raise your legs, arms and head at the same time. The landing should not be immediate but by standing for 2 seconds in the air, before sitting down.
Time: 30 sec
Exercise description:
Start with the standing position. Lift one knee up (near the chest) and join it with the opposite arm. We bring the same leg back lying down and do the same with the arm. We finish once with one side, then continue with the other side.
Time: 15 seconds one side, 15 seconds the other. 30 seconds in total.
Exercise description:
Superset (Superset is the term used when two exercises are done in a row without a break in between.). For these exercises you should have weights. In the absence of weights, you can get water bottles.
- With legs close to each other, knees slightly bent, bend forward, in a 90 degree position.
We keep the arms outstretched together in front, with the elbows slightly bent. Lift up both arms at the same time, opening the chest as much as possible. 15 repetitions
- Without a break in between we move to the next exercise. In the same position, only this time we keep the arms straight and by bending the elbows we raise them up. Repeat the exercise 15 times.
Exercise description:
Repeat superset number 2 three times (three rounds). The rest time between rounds will be 1 minute
Superset 2
- With legs as wide as shoulder width, knees slightly bent, raise both arms forward at the same time, up to the chest. We repeat it 15 times.
- In the same body position, we change only the position of the arms. Hold the elbows in a 90 degree position and while lifting them up, the arms are stretched , with the tendency to lightly touch the shoulders with each other. We repeat it 15 times.
Repeat superset number 2 three times (three rounds). The rest time between rounds will be 1 minute
Exercise description:
With legs shoulder-width apart, knees slightly bent, we hold weights in our hands. The arms are outstretched, down, as close to the body as possible. We raise the forearm trying not to move. Throughout the process, the arms should stay as close to the body as possible. We repeat it 15 times
- With legs shoulder-width apart, knees slightly bent, we hold weights in our hands. The arms are again extended downwards, but this time with the palms facing inwards. We raise one arm at a time, in the shape of a hammer from the inside, with the hand reaching to the chest. Throughout the process, the arms should stay as close to the body as possible. We repeat it 15 times.
Repeat superset number 3 three times (three rounds). The rest time between rounds will be 1 minute
Exercise description:
Superset 4
- With feet very close to each other (almost together), knees bent, bend forward in a 90 degree position. The initial position of the hands is together, in front of the chest. Then move them backwards, trying to lift them as high as possible, so that we can feel the contraction in the triceps. We repeat it 15 times.
- We stand with our legs together, very slightly bent. Place one hand on the armpit. Then hold the other hand bent from the back and lift it up. We repeat it 15 times.
Repeat superset number 4 three times (three rounds). The rest time between rounds will be 1 minute
Exercise description:
12 exercises, executed in a row, in two rounds. Cardio, but with the main focus on the buttocks. Each exercise is executed for 30 seconds, with only 15-20 seconds break from one exercise to another. Only the last exercise, 12-a will be done in 60 seconds. After finishing the first round, rest for two minutes and start the exercises from the beginning.
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
Exercise description:
In the upright position, standing, try to raise the knees as high as possible.
Time: 30 sec
Exercise description:
Squat while standing down. With legs shoulder-width apart, we sit in the squat position, but do not get up immediately. Make three small movements while being in the sitting position and then we get up.
Time: 30 sec
Exercise description:
For this exercise you need a slingshot to have the greatest effect. We place the slingshot above the knees. Sit in the half squat position (not a full squat) and without getting up we take three steps forward and three steps back. Then back and forth, and so on.
Time: 30 sec
Exercise description:
If you have a slingshot, keep holding it, but the exercise can be done even without it if you do not have one. We open the legs a little less, as wide as the shoulders. Leaning forward with bent knees, we try to bring the hands ( it would be good to have weights) as close as possible to the front of the legs. The moment we run, contract the buttocks as much as possible.
Time: 30 sec
Exercise description:
In the upright starting position, with the legs close together, sit sideways with one knee bent and the other leg extended, straight. Get up again in the starting position, to sit on the other side again.
Time: 30 sec
Exercise description:
We try to position one leg as in the video, in a place that is static (bed, armchair, chair). We move the other leg forward. Try to sit as much as possible, so that the knee of the leg comes as close to the ground as possible. We finish at once with one leg, then continue with the other. You should carry weights in your hands.
Time: 15 seconds one foot, 15 seconds the other foot.
Exercise description:
Climb with one foot to a place that has a base (armchair, chair, bed, table, etc., set the height yourself). While climbing, bring the other leg, lying down, back. You should carry weights in your hands.
Time: 30 sec
Exercise description:
Jumping squats. Stretch your legs shoulder width apart. Sit in the squat position and when getting back on the standing position the detachment from the ground should be made by jumping.
Time: 30 sec
Exercise description:
Starting position lying on your back, buttocks supported on the ground, with legs bent, at a distance from each other as wide as the shoulders. We lift the buttocks, being careful not to damage the waist. The moment we get up, stand for 2-3 seconds, before sitting on the ground again. It is good doing the exercise with a slingshot, but you can still do it if you don’t have one.
Time: 30 sec
Exercise description:
Starting position as the previous exercise, with the only difference being that one of the legs is raised (not fully extended, but slightly bent at the knee). In that position (with the leg raised) we make the detachment from the ground, raising the buttocks.
Time: 30 sec
Exercise description:
Four exercises for the abdomen executed in a row, with no break in between. Three sets in total
The first exercise. Touch the elbow of the left hand, with the knee of the right foot. 20 times each side. We move on to the next exercise, without stopping with the first exercise. With the knees bent, we keep our arms outstretched and try to get up as much as possible by raising our hands above the knees. The sight must be up all the time. 20 repetitions.
Without a break in between we move on to the next exercise. The legs continue to stay the same. The hands join and we rise again, this time trying to put our hands between our legs.
We move on to the last exercise over and over again. This time we stretch our legs. We put our hands under our buttocks. We lift our heads and shoulders off the ground, as well as our legs, and start moving them as in the video. 20 times.
After we are finished with all three exercises, we rest for 1 minute. And we start executing them again and again. We repeat them three times in total.
Exercise description:
We start by warming up. We execute 3 exercises in a row, without a break in between. Once done, rest for 20 seconds. We repeat the three exercises in a row, without a break between each other.
Rope jumping. Even if you do not have a rope at home, you can do the exercise as in the video without using one.
Exercise description:
Jumping lunges. Alternate legs with each other. At the time of landing, the knees should be as close to the floor as possible, but without touching it.
Time: 30 sec
Exercise description:
In the upright position, standing, bring the feet behind trying to touch the buttocks.
Time: 30 sec
Exercise description:
Spread your legs less than shoulder width apart. (Use dumbbells, but also 1.5 liter bottle if you do not have weights) we stay in the starting position as in the video. We lean forward trying to keep our back as straight as possible, without bending it. By the time we bend forward, the knees also bend and then straighten again as soon as we get up. You should feel the pull on the back of your thighs.
15 reps (repetitions), three sets. Rest time between sets 30-60 seconds.
Exercise description:
Body weight squats. Spread your feet shoulder-width apart. As you sit, raise your arms forward, slightly above your chest. The descent should be as deep as possible (as below).
15 reps (repetitions), three sets. Rest time between sets 30-60 seconds.
Exercise description:
To perform this exercise you need a sling, which is placed below the knee, or above the ankle. We hold somewhere with one hand for balance and lift one leg back at a time, and then repeat it with the other . The more u lift your leg up the better.
15 reps (repetitions), each leg, three sets. Rest time between sets 30-60 seconds. Don’t take breaks When repeating the exercise in the other leg.
Exercise description:
We stand in the same position as before the exercise, only this time the foot steps to the side. . The more u lift your leg up the better .
15 reps (repetitions), each leg, three sets. Rest time between sets 30-60 seconds. Don’t take breaks When repeating the exercise in the other leg.
Exercise description:
In this exercise we position the sling above the knee. We sit in the squat position and walk sideways doing once three steps to the left, then three steps to the right, crossing again to the left, and then to the right. You should continue moving in the squat position, don’t stand up.
We do 15 steps. We rest for 1 minute and repeat it two more times, ie three sets in total.
Exercise description:
Continue holding the sling above the knee. We sit in sumo squat, with our legs stretched as much as possible. While jumping bring the legs closer, initially as wide as the shoulders, then another approach almost joining them, but without touching each other.
Do the exercise for 20 seconds. We rest for 20 seconds, then repeat it two more times in 20 seconds each.
Exercise description:
Position the palms of your hands in the ground , arms straight, open slightly more than shoulder width apart. The back and buttocks are raised. The legs are straight, almost touching . Open and close the legs, without moving the upper part of the body.
Do the exercise 15 times (15 reps) Rest for 30 seconds. We repeat it 2 more times.
Exercise description:
The exercise starts by touching the elbow of one hand with the knee of the opposite leg. Stretch the same knee and elbow back.
Do the exercise 15 times (15 reps) Rest for 30 seconds. Then repeat it 2 more times.
Exercise description:
Keep the body straight and turn the foot slightly to the side. Raise the hand that is in the opposite direction from where the feet are turned (if the feet are left, raise the right hand). With the other hand we try to touch the fingertips by sitting as low as possible, without lowering the hand that is staying up (with which you should also keep a weight) . Careful. It is important to look up , while the hand is still in the same standing position.
Repeat 10 times for each side (ie 20 in total). Rest for 1 minute. We execute three sets.
