summer work out !
4 times a week
150 forward
150 backwards
100 switching legs forward and backwards
50 rope in half . Forward and backwards
2) on the floor .
overtoes 2 min hold.
overtoes kicks .
each leg 20 times and hold 10 sec .
3)buterfly
push your knees down .
4) middle split
hold on your elbows for 2 min .
5) frog hold for 2 min
6) on your back , legs up . Open - close middle split 30 times.
7) on your back , kicks straght leg up , 40 times each leg and 10 sec hold .
same kicks to the side .
8)on your stomach .
arch bacwards hold 1 min .
on your knees , arms up, arch backwards touch the floor . 20 times .
9) kiks backwards on your knees , rich out with straght arms . 40 each leg .
10) bridge down and up 15 times then hold .
11) bridge on your elbows hold 1 min .
12) chest stend 10 times .
seat ups 40 times !!!!
puch ups 20 times !!!!
13) splits !
each leg hold 3 min from the couch .
14) kicks holding onto the wall .
each leg 30 times , then hold 10 sec .
( forward , side , backwards )
elements you have to work on :
1) passe balance
2) side balance
3) balance one leg forward 90 degrees .
4)passe turn
5) ring balance
6) side balance without arm
7) turn with one leg forward 90 degrees
8) split jump
9) kozak jump
10) stag jump
No comments:
Post a Comment