For this type of routine requiring a repetition of work time and rest time, it is useful to have a specialized timer that can be programmed in terms of work time, rest time and number of repetitions. Being on Android, I use the free Flex Timer app from GymNext which is available on the Google Store. For this routine, there will be 8 repetitions of a 45-second work followed by 15 seconds of rest.
Action :
We warm up by jumping on the spot as if we had a skipping rope.
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Action :
We lean forward, arms horizontal, then alternately touch each ankle with the hand of the opposite arm while the second arm rises to the sky.
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Action :
We start standing with our arms at our sides. We jump into the air and during the jump we spread our legs and raise our arms. On the next jump, we do the opposite to return to the starting position.
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Action :
We start lying on the ground, we raise our arms and legs, hold for a moment then rest for a moment and so on.
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Action :
Standing, jump from one leg to the other, raising each knee alternately. The exercise can be done without jumping if your knees are weak.
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Action :
We will alternate lying on our stomachs and getting up by leaning on our hands and raising/lowering our buttocks.
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Action :
Get into a plank position and then alternately touch one shoulder and then the other with the opposite hand. Keep your back horizontal (buttocks neither too high nor too low). During the exercise, voluntarily contract your glutes and tighten your stomach (continue breathing). Your eyes are looking at your forearms, so your head should remain straight (do not look forward). Your legs should be as straight as possible. Voluntarily contract your abdominal muscles and glutes.
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Action :
We lie on our backs, legs bent, then we raise our arms towards the sky, lifting our shoulders off the ground, abs firmly contracted, and we rest.
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