2. Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line of the knee, left leg straight. Turn the torso. Hold weights in your hands, raise your hands to shoulder height and flex at the elbow. While exhaling, pull your hands slowly towards the shoulders. Inhale and slowly relax them. Do eight reps. Change legs.

4. Triumph’s Tree Arm, abdomen and legs muscles are exercised. Stand up straight. Feet together, weights in hands, elbows bent at 90 degrees. Put your right foot on the inside of your left leg as high as you can, right knee on the outside. Keep this position, slowly exhaling air and straightening your hands behind the back. While inhaling, relax your hands. Do eight reps. Change leg and repeat the series.

6. Fulminant raising Muscles of the shoulders, abdomen and buttocks work in this exercise. Kneel with weights in your hands. Now sit back on your heels, pulling the shoulder blade. Inhaling the air slowly, lift up on your knees, raising your hands above the head. Exhaling, return to a sitting position. Do eight reps

8. A triangular twist Muscles of the shoulders, arms, back, chest, straight and oblique abdominal muscles and legs work. Stand with your legs wide apart, left foot extended forward, right foot twisted to the right, weights in hands. Tensing abdominal muscles, tilt the torso to the right, rest your right hand on the weight next to right foot of the and lift your left hand up. Slowly exhaling the air, do the twist the body so that the left hand meets the right. Inhaling the air slowly, return to starting position.

10. Grand Opening Work of the muscles of the shoulders, arms, abdomen and legs. Sit up straight, feet together, toes pointing straight up. Elbows bent at 90 degrees. Keeping your elbows close to the body, slowly inhale air, move hands with weights on the side. Return to starting position (on the exhale). Do eight reps.

12. Bascule bridge The work of arm muscles, chest, back, buttocks and legs is involved. Lie on your back, legs parallel, knees bent and aligned with the ankles, feet flat, arms with weights at your sides. Inhaling the air slowly, push the heels into the ground, lift the hips and put your arms above your head until they touch the floor. Exhaling, return to starting position. Do eight reps.