You will need
- -jump rope
- -comfortable clothing
Instruction
1
The warm-up.
3 laps (or 1 km) easy run around the stadium.
3 laps (or 1 km) easy run around the stadium.
2
Cardio.
Jumping rope - 15 minutes. You can split those 15 minutes on 3 runs for 5 minutes. Relax between calls is 1 minute. 1st time - jumps on two legs, 2nd time - alternately first on one then on the other leg, 3rd time - jumping on two feet, landing on the heel.
Jumping rope - 15 minutes. You can split those 15 minutes on 3 runs for 5 minutes. Relax between calls is 1 minute. 1st time - jumps on two legs, 2nd time - alternately first on one then on the other leg, 3rd time - jumping on two feet, landing on the heel.
3
3 laps (or 1 km) easy run around the stadium.
4
Strength exercises:
1. Deep squats: feet shoulder width apart, toes look to the side. Need to do 30 squats, get you want as low as possible.
2. 20 classic push-UPS - 2 call
3. 2 calls in the press for 20 reps
1. Deep squats: feet shoulder width apart, toes look to the side. Need to do 30 squats, get you want as low as possible.
2. 20 classic push-UPS - 2 call
3. 2 calls in the press for 20 reps
5
5 laps (or 1 km 500 m) light Jogging around the stadium, half lap (200 m) fast run.
Note
You also need to eat right. Should reduce the consumption of sweet, starchy foods, soda, chips, etc. you Still have to slightly reduce the usual serving size.
Useful advice
Have to work 4 times a week, every 2nd exercise to increase the load, i.e. to add to each exercise for 5 repetitions.
