naily.fit

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  • Rosyjski skręt (Russian twist)

    Rosyjski skręt (Russian twist)

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    Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form. Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor. Rotate your arms to one side…

  • Burpees

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    Jump, lay down on your chest, do a pushup then jump, repeat

  • Pajacyki

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    A jumping jack or star jump, also called side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides

  • Wspinaczka (mountain climbers)

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    Starting position: Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart. Steps: Move one knee toward the center of your body, towards your elbows, keeping the other leg extended. In a quick…

  • Wykroki

    Wykroki

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    Starting position: Stand with back straight. Steps: Take a large step forward with your left leg. Bring your pelvis down until you almost touch the floor with your right knee. Bring your pelvis back up. Return to the starting position by stepping back. Repeat, switching legs each time.