Welcome to our video tutorials!Download our app for iPhone, iPad and exercise at any time!Application link 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. "Star" position. Motionless pelvis. Bend aside, extend the opposite hand up, turn your trunk aside, extend your hand forward. Then bend forward and keep your back muscles strained, throw your shoulder-blades together and cave in your waist, then come back to the starting position.Repeat all for the other side.Don't bend your knees and pin your feet down to the ground while bended.Breathe normally.Do this exescise for 2 min and then do the next exercise.4. Starting position -- sit, the right leg straight, bend the left knee, put your foot near the right knee. Try to touch the floor by bent knee. Keep your back and waist straight and throw your shoulder-blades together. Straight forward with straight trunk.Don't bend the knee of the straight leg, don't raise bent leg from the floor and keep your waist straight.You're stretching the group of muscles on back surface of hip and calves' muscles.Do the ex for 1 min for each leg. Breathe normally.5. 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.6. 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 -- stand and keep your hands on your waist. Quickly rock side to side transferring your weight and sit down on basic leg with your trunk bended to your leg and touch the ground by the opposite hand. Cave in waist and throw your shoulder-blades together while you're bending. Keep your feet firmly planted. Inhale while you raise. Do this ex for 2 minutes.8. Keep a "star" position and bend serially to your leg strain back muscles, throw your shoulder-blades together and cave in your waist, the stretch your stomach to your leg. Keep your trunk in parallel to leg, try to touch your foot by opposite hand.Extend your knees and stretch the back muscles of your legs until you feel a slight discomfort.Don't round your back but cave in waist. Do the exercise for 30 sec then lock this position for each leg for 15sec.