A super useful tool to train at home: YOUR BED! 6️⃣ strengthening exercises for your core area. Work: abdomen, glutes and legs . ✔️Beginners: 2 sets. ✔️ Intermediate: 3 sets. ✔️ Advanced: 4 sets. 🔥warm up: imaginary rope jumping 5-8 minutes. 😴 Rest: 2 min max between each exercise. 1️⃣ backward swing and short squat. 20 repetitions. 2️⃣ 15 repetitions. 3️⃣ hands under the glutes to protect the lower back. And raise your glutes as if you were to touch the ceiling with your feet. 20 repetitions.