you need
  • - rope;
  • - gymnastic mat;
  • - dumbbells;
  • - step platform.
to warm up the muscles being worked out areas, jump rope at a fast pace for 5-6 minutes.
Take in each hand dumbbells and stand up straight.Hands along the lower body.Tighten your abs and do not bend your back.Keeping the body straight, do a right foot step back.Drop down into a lunge so that the right knee almost touches the ground.Return to starting position, trying to keep the main burden fell on the movement in his left leg.Perform the exercise with the
left leg to complete the repetition.Do 20-30 repetitions, changing the legs.
Lie on the floor on your back, bend your right leg at the knee, the foot on the floor.Straighten the left leg.Hands stretch along the body.Based on the right foot, push down on the floor and raise your hips so your body from the heel of his left foot to his shoulders was a straight line.Hold for two counts and slowly lower to the starting position.Repeat the exercise 20 times and change legs.
Get on all fours.The back is straight, your elbows are just below the shoulder joints.Put under the knee of the left leg and hold a dumbbell with her foot.Slowly lift your left leg up to the thigh form a straight line with the body.Raise the leg up, as if trying to reach the heel to the buttocks.Perform 15-20 repetitions and lower the knee on the floor.Change the pace.
Stand up straight on the left side of the step platform.Put your right foot on the middle of the tap, feet wider than shoulders.Bend your elbows slightly and sit down.Push off right foot from the tap, jump to the right so that the jump step.The right foot should be on the floor, the left - on the steppe.Perform each exercise for two minutes.
Take plank pose: arms are located directly under the shoulders, legs joined together.Feet put on the floor.Do not lower the pelvis - the body should form a straight line.Hold hands perpendicular to the body slowly forward, print knee, pulling it to his chest.Return the leg to the starting position and move it aside.Go back to the starting position.Do 20 repetitions and change legs.
After training, make sure to stretch muscles of the back surface.Sit on the floor, legs straight, extended forward.Spread your legs as wide as possible and drag one by one to the first toe of one foot, then the other.You should feel muscle tension back surface of the thigh .If the exercise is given to you easily, open your legs wider and lower your body to the floor trying to squeeze the breast.