All the best,

Zuzana.

The good news about this workout is that you don’t need any weights or a gym membership to strengthen and re-shape your whole body. For each exercise I am using just the resistance provided by my own body weight. Even tho I am not using weights, the moves are very challenging because I am not taking long breaks between sets and I am doing cardio between groups of exercises. If you do each movement properly you will soon discover that the weight of your own body offers a really effective amount of resistance.

I start with a cardio warm up of 200 jumping jacks to get my heart rate up. I am also doing jumping jacks between exercise groups. You can substitute any cardio exercise here – the important thing is just to get your heart rate pumped up.

Sit on your mat so that your legs are straight and slightly apart. Place your hands behind your body shoulder width apart with you fingers pointing towards your toes. Lift your body up off the ground and bring your knee up so that your leg makes a 90 degree angle. Arms are extended and you create a straight line from your head to your feet. Lower your body to the starting position and repeat on the opposite leg.

Lay on your back with your hands behind your head. Keeping your abs engaged, bring your legs straight up, and then lower them so that your heels briefly touch down. It is important not to swing your legs or use the power of momentum. Work to control the movement and concentrate on using your stomach muscles to lift and lower your legs.

Best,

Zuzana