Welcome to our video tutorials!Download our app for iPhone, iPad and exercise at any time!Application link http://goo.gl/IhyBip http://goo.gl/IhyBip http://goo.gl/IhyBipWhat you gain by purchasing this app:- workouts without an expensive trainer;- tons of top-quality exercise videos;- a complete correctly structured workout program;- detailed comments for each exercise;- a chance to work out with our trainer in realtime;- a chance to carefully watch each exercise video prior to starting a workout;- a chance to start working out regardless of your body training level;- the workout system tested out in real life by real people;- your own online personal trainer;- a chance to consult a trainer in realtime;- no ads in the app;- detailed instructions for each exercise;- a list of common mistakes;- an opportunity to see in detail how each exercise should be performed thanks to our unique shooting method.Download our app for iPhone, iPad and exercise at any time!Application link http://goo.gl/IhyBip http://goo.gl/IhyBip http://goo.gl/IhyBip1. It's important to warm-up the muscles carefully before stretching.The 1st exercise: run on the spot and throw shins back. Try to reach a buttock muscle by feet.Do the exercise on the average speed for 2 minutes.Breathe normally.We continue to the next exercise: run on the spot with high horizontal knee.Do the exercise on the average speed for 2 minutes.Breathe normally.The 3rd exercise: jump on the spot.Starting position: stand,feet together and jump out from two feet, work of ankles. Landings have to be soft.Breathe normally.Do the exercise on the average speed for 1 minute.The 4th exercise: move side to side.Starting position: stand with face to the wall, keep your hands on the wall. Take your leg aside and return it. At first we do the exercise for the right leg for 1 min, then pass to the other leg.Breathe normally.2. The next exercise -- jumping on the spot.Starting position: stand, keep your hands along the trunk. While doing jump keep feet separately. Raise hands up through the sides and do an exhalation. Come back to the starting position by jumping.Do this ex. On the speed above an average for 2,5 minPass to the next exercise. Stand, keep your hands on a waist, do ma jump, keep your legs separately. Feet and knees turn aside.Slightly sit down and inhale. Come back to the starting position by jumping.Do this ex. on the speed above an average for 2min3. Starting position -- sit with your legs apart. Straight back is necessary for this exercise. Bend your body aside and try to reach your foot by opposite hand until you'll feel the light discomfort.Bend your trunk slightly forward and don't bend your knees.Do the ex for 30sec the lock the position for each side. Breathe normally.4. Starting position -- sit on the floor, throw your shoulder-blades together and keep your back and waist straight, bend your knees and stretch your feet towards you. Bend forward with straight trunk, touch your feet by the hands. Straight your knees a little after each 20sec.Don't round your back and waist. Extend feet from you to remove stress after finishing.5. Starting position: "star" position, put your hands on your waist and bend forward. Strain muscles on the back and keep your shoulder-blades close to each other.Cave in your waist and try to bend your stomach down. Extend your knees and stretch the back muscles of your legs before the light feeling of discomfort.While doing raise, strain buttocks muscles and inhale. Do this exercise for 30sec, then bend jerky down also for 30sec6. Starting position -- the right leg in front with bent knee at the angle 90°. The left leg is behind, lean on knee, straight trunk. Stretch your hips towards the floor before you'll feel the light discomfort. You're stretching the top surface of your hip -- quardriceps.Breathe normally. Do this ex for 1 min for each leg.7. Starting position -- sit with bent knees, heels near the buttock. Stretch your pelvis towards the floor until you'll feel the light discomfort. Try to keep a straight line between your knees. Trunk bent forward. Lock this position for 2 minutes.8.. Starting position -- sit with bent knee, heel is near the buttock. The right leg is straight. Stretch your pelvis to the floor. Pay attention: it must be a straight line between right and left leg. Bend your trunk forward a little. Do the exercise for 2 min for each leg.9. "Star" position. Turn your feet aside, bend your trunk forward and keep your hands in front of you. Pay attention: it must be a straight line between the left and right leg. Gradually move your legs apart, reach your pelvis to the ground. Maximum reached the ground, lock the position for 1 minute.