Workout and helpful advice.

For burning fat, training muscle and improving health.

5,4,3,2,1.

Ready? Go! If you can not do it, try slowing down the pace.

Do not bend or curve your back during the exercise, to avoid errors, keep your abdominals constantly tight.

Add this video to your favorites, it will guide you when you train.

Don’t bend your head.

Keep it constantly in line with your back.

Next Exercise: Standing Full Side Crunch.

Ready? Go! Try not lifting your leg and concentrate on your bust.

Don’t bend the neck sideways to avoid forcing it.

Be sure not to lean the bust forward, the shoulders should be in line with your hips.

Next Exercise: Standing Cross Crunch.

Ready? Go! If you can not do it, try not lifting your leg and concentrate on your bust.

Keep the abdomen constantly tight.

Do not strain your neck, stare at fixed point in front of you to help you.

Next Exercise: Standing twist.

Ready? Go! If you are unable to complete this movement try slowing down the pace.

Be sure to only rotate your torso, it may help to Stare at a fixed point in front of you.

Keep your abs constantly tight, to avoid burdening the spine.

Next Exercise: Jumping Jack.

Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight.

Next Exercise: High punch.

Ready? Go! If you can not do it, try slowing down the pace.

Don’t pass the line of your toes with your knees during the descent, to avoid joint problem.

Don’t curve your back during the exercise, keep your abs and glutes constantly tight.

Don’t turn your knees inwards or outwards during the descent phase.

Next Exercise: Half Squat + lateral punch.

Ready? Go! If you can not do it, try slowing down the pace.

Don’t turn your knees inwards or outwards, be sure constantly be in line with your toes.

Don’t bend or curve your back.

Keep the abdomen constantly tight to stabilize the spine and avoid injuries.

Next Exercise: High Knee Run + Power Crunch.

Ready? Go! If you are unable to complete this movement, do not jump.

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Don’t arch your back, keep your abs tight.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

Next Exercise: Full Standing twist.

Ready? Go! If you can not do it, try slowing down the pace.

Dont’ bend or curve your back.

Keep the abdomen constantly tight to stable the spine and avoid injuries.

Don’t turn your knees inwards or outwards, be sure constantly be in line with your toes.

Keep your abs and butt constantly tight to improve the effectiveness of the exercise.

Next Exercise: Standing Crunch with Outstretched Leg.

Ready? Go! If you cannot do it, try keeping your legs bent and touch your knees with your hands.

Keep your shoulders and head straight throughout the whole exercise.

Try staring at a fixed point in front of you.

Be sure not to bend your leg when you lift it.

Next Exercise: High knee run with twist.

Ready? Go! If you cannot do it, try slowing down the pace.

Avoid hard impacts with the floor to avoid damaging the joints.

Be sure to always land on your toes.

Don’t curve your back.

To keep the torso straight, stare at a fixed point in front of you and tighten your abs.

Next Exercise: Standing side crunch.

Ready? Go! If you are unable to complete this movement try slowing down the pace.

Do not bend or curve your back, maintain your torso straight by staring at a fixed point in front of you, while contract your abdominals Be sure not to lift your shoulders, Keep them down and relaxed.

Next Exercise: Standing Knee Touch Crunch.

Ready? Go! If you can not do it, try slowing down the pace.

Don’t arch your back, keep your abs tight.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

Next Exercise: Side Lunges with jump.

Ready? Go! If you can't do it, try doing side-lunges without jumping.

Be sure not to curve your back during movement.

Don’t pass the line of your toes with your knees during the descent.

3,2,1.

Stop! Next Exercise: Side step Jack.

5,4,3,2,1.

Ready? Go! If you can not do it, try slowing down the pace.

Do not bend or curve your back during the exercise, to avoid errors, keep your abdominals constantly tight.

Don’t bend your head.

Keep it constantly in line with your back.

Next Exercise: Standing Full Side Crunch.

Ready? Go! If you can not do it, try not lifting your leg and concentrate on your bust.

Don’t bend the neck sideways to avoid forcing it.

Be sure not to lean the bust forward, the shoulders should be in line with your hips.

Next Exercise: Standing Cross Crunch.

Ready? Go! If you can not do it, try not lifting your leg and concentrate on your bust.

Keep the abdomen constantly tight.

Do not strain your neck, stare at fixed point in front of you to help you.

Next Exercise: Standing twist.

Ready? Go! If you are unable to complete this movement try slowing down the pace.

Be sure to only rotate your torso, it may help to Stare at a fixed point in front of you.

Keep your abs constantly tight, to avoid burdening the spine.

Next Exercise: Jumping Jack.

Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight.

Next Exercise: High punch.

Ready? Go! If you can not do it, try slowing down the pace.

Don’t pass the line of your toes with your knees during the descent, to avoid joint problem.

Don’t curve your back during the exercise, keep your abs and glutes constantly tight.

Don’t turn your knees inwards or outwards during the descent phase.

Next Exercise: Half Squat + lateral punch.

Ready? Go! If you can not do it, try slowing down the pace.

During the descent, do not take your knees over the tips of the toes.

Don’t bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries.

Next Exercise: High Knee Run + Power Crunch.

Ready? Go! If you are unable to complete this movement, do not jump.

Don’t arch your back, keep your abs tight.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

Next Exercise: Full Standing twist.

Ready? Go! If you can not do it, try slowing down the pace.

Dont’ bend or curve your back.

Keep the abdomen constantly tight to stable the spine and avoid injuries.

Don’t turn your knees inwards or outwards, be sure constantly be in line with your toes.

Keep your abs and butt constantly tight to improve the effectiveness of the exercise.

Next Exercise: Standing Crunch with Outstretched Leg.

Ready? Go! If you cannot do it, try keeping your legs bent and touch your knees with your hands.

Keep your shoulders and head straight throughout the whole exercise.

Try staring at a fixed point in front of you.

Be sure not to bend your leg when you lift it.

Next Exercise: High knee run with twist.

Ready? Go! If you cannot do it, try slowing down the pace.

Avoid hard impacts with the floor to avoid damaging the joints.

Be sure to always land on your toes.

Don’t curve your back.

To keep the torso straight, stare at a fixed point in front of you and tighten your abs.

Next Exercise: Standing side crunch.

Ready? Go! If you are unable to complete thismovement try slowing down the pace.

Do not bend or curve your back, maintain your torso straight by staring at a fixed point in front of you, while contract your abdominals.

Be sure not to lift your shoulders, Keep them down and relaxed.

Next Exercise: Standing Knee Touch Crunch.

Ready? Go! If you can not do it, try slowing down the pace.

Don’t arch your back, keep your abs tight.

Avoid violent impact with the floor during the descent, in order to do this, always land on your toes.

It is ideal to do the workout four times a week.

Next Exercise: Side Lunges with jump.

Ready? Go! If you can't do it, try doing side-lunges without jumping.

Be sure not to curve your back during movement.

To increase the benefits repeat the exercises several times.

Don’t pass the line of your toes with your knees during the descent.

3,2,1.

Stop!.

Source: Youtube