Description:

1.Stand on your knees and hands (tabletop position). Begin to bring your knee under the chest, switching the legs each time. 2.Lay on your back with your legs extended and feet on the elevated surface. Place your hands behind your head, so that your thumbs are behind your ears. Hold your elbows out to the sides. Gently pull your abs inwards. Curl up and forward, so that your head, neck, and shoulders lift off the floor. Hold for a moment at the top of tthe movement and then lower yourself back down slowly. 3.Lay on your back, with your legs straight and dumbbells in your hands over your head. Make a crunch, bringing your knees to the chest at the same time straightening your arms with weights. 4.Keeping your hands at hip level, hold the rope. Rotating your wrists to swing the rope, jump so that the rope skip under your feet. Keep jumping with both feet at the same time, then one foot, alternating feet change, etc. Repeat until your set is complete.

Muscle groups:

Calves, Arms, Legs, Abs, Core

Equipment:

Fitness Mat, Dumbbell, Jumping Rope