Workout and helpful advice. Add this video to your favorites it will guide you when you train! 5,4,3,2,1. Ready? Go! If you can not do it, try slowing down the pace. Don’t turn your knees inwards or outwards, be sure constantly be in line with your toes. Don’t bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. 5,4,3,2,1. Stop! Next Exercise: High punch. 5,4,3,2,1. Ready? Go! If you can not do it, try slowing down the pace. Don’t pass the line of your toes with your knees during the descent, to avoid joint problem. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. Don’t turn your knees inwards or outwards during the descent phase. 5,4,3,2,1. Stop! Next Exercise: Jumping Jack. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight.
5,4,3,2,1. Stop! Next Exercise: Sumo squat touching the ground. 5,4,3,2,1. Ready? Go! If you can’t do it, try bending less the legs. Be sure not to raise your heels off the floor. Don’t bend or arch your back, keep it constantly straight to avoid problems. Never exceed the tip of your foot with the knee to avoid damaging the joints. 5,4,3,2,1. Stop! Next Exercise: Wall Squat. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, try bending less the legs. Do not rotate your legs inward or outward, the knees should be in line with the feet.
The knees should not exceed the tips of the feet during the descent. 5,4,3,2,1. Stop! Next Exercise: Jump twist. 5,4,3,2,1. Ready? Go! If you can’t, you don’t jump. Do not bend your head, stare at a fixed point in front of you. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. 5,4,3,2,1. Stop! Next Exercise: Push-Ups. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, rest your knees on the ground. Do not bend your back or lift your pelvis too high. Your head, shoulders and hips should all be aligned. To be able to do this, constantly maintain your abdominals and glutes tight. Do not strain your neck by trying to look forward, always stare at a fixed point on the floor. 5,4,3,2,1. Stop! Next Exercise: Mountain Climbers. 5,4,3,2,1. Ready? Go! If you cannot do it, try resting your foot on the ground when you bring it forward.
Do not bend your back, keep it parallel to the floor. Keep the abs tight to keep a better balance. 5,4,3,2,1. Stop! Next Exercise: Cross Crunch. 5,4,3,2,1. Ready? Go! If you cannot do it, try resting your feet on the ground. During the exercise, don’t raise your lower back and keep the abdomen tight. Don’t bend your neck, stare at the ceiling to avoid strains. 5,4,3,2,1. Stop! Next Exercise: Walking with Hands. 5,4,3,2,1. Ready? Go! If you can’t do it, try slowing down the pace. Don’t lift your head, stare at a fixed spot on the floor. Don’t curve your back, keep it parallel to the floor. Try keeping the abs constantly tight. 5,4,3,2,1. Stop! Next Exercise: Step Up. 5,4,3,2,1. Ready? Go! If you are unable to do this movement, substitute the chair with an object of a lower height.
Do not bend or curve your head during the movement because this may risk the loss of balance. Stare at a fixed point in front of you during the entire exercise to help you. 5,4,3,2,1. Stop! Next Exercise: Squat + side step. 5,4,3,2,1. Ready? Go! If you can’t do it, try bending less your legs and taking smaller steps. Don’t bend or curve your back. Keep the abdomen constantly tight to stabilize the spine and avoid injuries. Don’t turn your knees inwards or outwards, they should constantly be in line with your toes. Be sure not to exceed your toes with the knee to avoid joint problems. 3,2,1. Stop! Next Exercise: Jump Jump + high punch. 5,4,3,2,1. Ready? Go! If you can’t, you don’t jump. Do not curve your back during jumps, keep the your abs tight. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. 5,4,3,2,1. Stop! Next Exercise: Triceps Dips. 5,4,3,2,1. Ready? Go! If you are unable to do this movement, bend your legs at 90 degrees and rest the soles of your feet on the ground.
Be sure not to extend your elbows while you bring your torso down in order to not strain the joints of the arms. Keep your abs contracted throughout the entire exercise to stabilize the spine. 5,4,3,2,1. Stop! Next Exercise: Standing twist + lateral punch. 5,4,3,2,1. Ready? Go! If you can not do it, try slowing down the pace Keep your abs constantly tight, to avoid burdening the spine. 5,4,3,2,1. Stop! Next Exercise: Low Plank. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, try resting your knees on the ground. Be sure not to lift your bottom. Your back and glutes should remain constantly in alignment. To be able to do this, make sure the abdominals are well contracted during this movement. Be sure not to bend the neck. The head should remain constantly in line with the back. 5,4,3,2,1. Stop! Next Exercise: Rear lunges + knee kick. 5,4,3,2,1. Ready? Go! If you are unable to complete this motion, try bending less the supporting leg. Don’t touch the floor with the knee of the back leg when you bring down the basin. Switch side in the shortest time possible. Go! Make sure not to exceed the tip of the foot with the knee of the front leg.
5,4,3,2,1. Stop! Next Exercise: Running Jack. 5,4,3,2,1. Ready? Go! If you are unable to complete this motion, try a simple jumping Jack. Avoid hard impact with the floor, remember to rest your toes on the ground when you descend, to lessen the impact and protect the spine. Do not bend or curve your back during the exercise, to be able to do this, make sure to keep the abdomens tight. 5,4,3,2,1. Stop! Next Exercise: Squat + rear lounges. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, bend your legs less. Don’t exceed the tip of your foot with your knee during the lunges and squats. Don’t touch the floor with the knee of the back leg during lunges.
Don’t bend or curve your back by keeping your abs constantly tight. 5,4,3,2,1. Stop! Next Exercise: High Knee Run + Power Crunch. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, do not jump Don’t arch your back, keep your abs tight. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. 5,4,3,2,1. Stop! Next Exercise: Plank with Shoulder Touch. 5,4,3,2,1. Ready? Go! If you can’t do it, try resting your knees on the floor. Never lift or lower the pelvis, your head, shoulders and hips should be on the same line. Don’t rotate the pelvis to avoid decreasing the effectiveness of the exercise. Constantly keep your abs and glutes tight.
5,4,3,2,1. Stop! Next Exercise: Side plank hip lift. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, bend the leg at 90-degrees. Keep the abdomen constantly tight to stabilize the spine and avoid injuries. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. Do not look at the floor, stare at a fixed point in front of you. 5,4,3,2,1. Stop!.