1. Prepare muscle by rope - 30 seconds
2. Plank with the leg positioned as in the picture - 30 seconds in total (15 for each foot)
3. Plank at the side - 40 seconds in total
4. Tummy tuck - 40 seconds in total
5. Stand as in the picture for 3 minutes (in sets of 30 seconds). You can even stand on the desk for example.
6. Balance - 60 seconds for each side.
7. Russian Twist - 2 minutes
8. Stand as in the picture for 1 minute - 30 seconds for each foot
9. Lunges - 20 seconds for each foot
10. Ball wheel (or another object) half-carcass for 1-2 minutes
11. Position Cobra - 30 seconds
12. Raise the ball (any other object) 90 degrees - 15 repetitions
