Squat (standing position, put your feet in shoulder-width apart, lower your hips down, maintaining proper posture and balance)
Crosak squat (standing position with slightly more spread legs and open hips, then we shift the weights from leg to leg, remaining in balance and on a flat foot)
Pushups (lying down on the stomach, supported with palms shoulder-width apart and knees hip-width apart, push the palms on the floor to straighten the arms, squeeze the stomach and glutes slightly to keep the body in the same plane)
Crusty lunges (standing position, we make a step backward and to the side, knee down, leg extended to the floor)
Dips (with palms resting on the edge and legs outstretched, we lower ourselves to the floor and then return to the starting position)
Stepup (one leg is resting on the elevation and the other is on the floor, we raise ourselves with the leg that is on the elevation and bring the opposite leg closer)
Lunges (step forward with your foot on a flat foot and bend the knee of the back leg at 90 degrees to the floor, lift yourself up and then step forward with your back leg and repeat in a circular fashion)
L-sit heel over (Let's sit on the floor with a straight back and legs stretched out in front of us, place our hands on the floor next to the body, with the palms on the floor, raise our legs above the floor and rest on our hands, with our legs straight in front of us, making an L-shape with our body. Hold L-sit position stably, using the abdominal muscles, then we pass one leg after the other over the object we place in front of us, thus repeating the action from left to right and vice versa)
Crunches (We lie on our backs with bent knees and feet on the floor, place our hands on our chest, inhale and slowly lift our shoulders forward, using our abdominal muscles to lift the upper body towards our knees, hold the peak of the movement for a few seconds so that we feel the contraction of the abdominal muscles. to the initial position with exhalation)
Back extension (We lie on our stomach with our arms extended forward, inhale and contract the back muscles to lift our legs and arms off the floor, hold for a few seconds and then slowly lower and relax the body with exhalation)
Oblique crunch (we lie on our side with one arm extended above the shoulder and the other resting on the floor in front of us, inhale and raise ourselves to the elbow of the hand that is on the floor and thus make a contraction in the side muscles of the trunk, we return to the starting position slowly with exhalation)
Triceps extension on flor (plank position on the palms, forearms, knees and toes. Then we lift the forearms in order to straighten the arms by performing a contraction in the triceps and leaning on the palms, we also lower the forearms to the starting position. The exercise can be more difficult if you don't rely on your knees in the beginning)
