1. Reverse Lunge Curl
The muscles of the legs, buttocks and biceps work.
Take the bodybar and stand, holding it in front of your hips: hands and feet shoulder-width apart, palms facing forward. Lunge back with your left foot, twisting the projectile towards your shoulders. Rise up by bending the knee of your left leg and moving it back, and lower the bodybar. Repeat. Change legs midway through the set.

2. Jump, squat, lift
The muscles of the legs, buttocks and shoulders work.
Take a medicine ball and place your feet shoulder-width apart. Hold the ball at chest level, bend your elbows and point to the sides. Crouch, then jump up, raising the medicine ball above your head. Landing, lower it again to chest height, then take your left leg to the side. Again put it to the right and repeat the movement. In the middle of the approach, change your leg – start to take the right side to the side.
Advice! When doing exercises, always carefully monitor the execution technique.
If you do not comply with it, then despite all your efforts, the result from the classes, unfortunately, will be zero.

3. Extension of arms with dumbbells
Triceps, thigh muscles work.
Take a dumbbell in each hand and stand in front of the fitball, hands at your sides. Place your left shin on the fitball, slightly bend your right knee. Lean forward and pull the dumbbells to your sides, bending your elbows, palms towards each other. Straighten your arms back, bend your elbows. Repeat. Change legs midway through the set.

4. Row, lift and bench
The muscles of the back and shoulders work.
Take a dumbbell in each hand and hold them in front of your hips, palms facing you, feet shoulder-width apart. Raise your arms to the sides, bending them at the elbows at a right angle and directing the forearms down. Turn your forearms up so that your palms are facing forward, then press, pushing the dumbbells over your head. Do the entire chain of movements in reverse order to return to the starting position, and repeat.

5. Side crunches
The muscles of the press, shoulders, buttocks work.
Lie on the fitball with your right side, stretch your legs (put them against the wall, if necessary), raise your left leg to hip level.
Place your right hand on the ball, take a dumbbell in your left hand and lift it above your head, palm facing forward. Stretch your left elbow to your thigh, lifting your left leg 5 cm, and tilt your left shoulder to your thigh. Return to starting position and repeat. Do the exercise on the other side to complete an approach.

6. Cobra
The back muscles work.
Lie facedown on the ball so that the pelvis is on the ball. Stretch your legs, place your feet shoulder-width apart (lean them against the wall if necessary). Raise your chest so that the body from head to heels is a line, stretch your arms with your palms down in front of you. Raise your chest while arching your arms down to your sides. Return to starting position and repeat.

7. Offset push-ups
The muscles of the chest, shoulders, triceps and stabilizer muscles work.
Putting your hands on the Bosu platform, take the plank position, lift your right leg to the height of the pelvis.
Move your left hand to the floor to the left of the platform and bend your elbows, lowering your chest towards the floor. Push up, then return to the starting position (both hands on the Bosu platform). Repeat, this time moving to the right. Change legs midway through the set.

8. Twisting with a raised leg
Stabilizer muscles work.
Take a medicine ball and lie on your back with the ball behind your head. The left leg is bent, the foot is on the floor, stretch the right leg up at an angle of 45 °. Sit with your arms extended towards your right ankle. Do 10 partial forward bends, lower yourself to the starting position. Change the position of your legs. Приподняв левую, сделайте еще 10 наклонов, завершая an approach.