1) It is recommended to perform the exercises on an empty stomach or 2-3 hours after eating.
2) For classes you will need skipping rope, you have to jump a lot, so you need to do it in a special sports bra that supports the chest.
3) Take the rope in your hands and jump over them on two legs for 3 minutes.
You need to land on the whole foot, if you step on only socks, your legs will not lose weight, but pump up.
4) Continue to jump, but now land, pushing one or the other leg forward. Jump so 2 minutes.
5) Now jump over the rope for 3 minutes, alternately landing on the right, then on the left foot.
After jumping you need to rest. Walk around the room, inhale, raise your arms up, and as you exhale, lower them down.
6) Now you need a chair with a back.
Lean on her hands.
Spread your legs to the width of your shoulders and begin to squat, bending your knees 90 °.
Make 3 sets of 10 times. Repeat the previous exercise, only now spread the socks of the feet in different directions.
7) Do 2 sets of 15 squats.
This and the previous exercise can be alternated