Before begin this training, you're advised to do a 5-minute warm-up, do some squats, arm and leg swings, body rotations and bends, as well as neck and knee warm-ups.
The next step is to set a timer for 15 minutes. Do all the exercises one after another, remember to stop to rest if you really need it. Repeat the set as many times as you can manage in about 15 minutes. Consider repeating the training set every two days, and try to increase the number of reps. Moreover you can try to raise the time of the training to 20 minutes after 3 weeks.
Sumo jump squats
Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle, then strain your lower body, jump straight up, and land softly. Repeat 12 times.
Push-ups with a raised hand
Begin by taking up the plank position with your legs, back, and neck forming a straight line. Ensure that your leg and stomach muscles are strained. Breath in, bend your elbows to form right angles, and go down. Breathing out, push yourself up and touch your shoulder with the opposite hand. Repeat 12 times changing hands or you can also do this propped on your knees.
You also need to take up the plank position with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Pull your feet to your hands in a jump, then jump up, straightening your arms up as well. After that, return to the sitting prop position, and jump back to the initial one, and you can repeat it about 12 times.
For this exercise, the initial position is a plank propped on your elbows. Pull your left knee to your left elbow, then return to the initial position. Repeat with your other leg, repeat the exercise 12 times.
Jump forward and to the sides
Jump up and to the side from the half-squat position, and then jump to the other side while repeating the same 12 times.
Plank with a raised hand
This technique requires you to do the plank with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Then smoothly lift your right arm until it’s parallel to the floor, all the while moving your right leg to the side. Return to the initial position, and do the same for your other arm, repeat 3 times for each side.
Jump with the knees to the chest
Set your heels shoulder-width apart, and your knees should be slightly bent, and your hands should be in front of you. Jump up, and pull your knees to your chest as high as you can, then land softly.
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