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 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

Contenti 2

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

Desc 4

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

Desc 5

Desc 7