This workout will load the muscles of the lower body well and pump the body, and thanks to the high intensity it will help to spend no fewer calories than while running or cycling.
You can do the complex as a separate workout or perform it at the end of a power session for increased calorie expenditure and endurance pumping. It lasts only 20 minutes, but it can be shortened if there is not enough time.
The complex consists of the following exercises:
Set a timer and do the first exercise for 30 seconds. Then rest until the end of the minute and move on to the next one. When you finish one lap, take a breath for one minute, and then start again. Make four circles.
Take a step in a lunge, then change legs with a jump. Bend over and place your palms on the floor. With a jump, go to the point-blank lying down, check that the lower back does not sag. Bend your arms at the elbows and lower yourself until your chest and hips touch the floor.
Lift your chest off the floor, put your legs up with a jump, straighten up, and instead of jumping, lunge again. Continue in the same sequence — two leg shifts with a jump and a burpee. Alternate legs — if last time the first lunge was with the right foot, this time do it with the left.
Get on all fours, and then put your feet on the pads and lift your knees off the floor — this is a "bearish" bar and the starting position for a bunch of movements. Leaning on the right palm and the left foot, turn the body to the left and straighten the right leg in front of the body. Keep your left hand in front of your chest.
Return to the "bearish" bar and do the same in the other direction. Then take the starting position and go four steps forward with a "bearish" sinking. If your legs are straining too much, straighten your knees and lift your pelvis up more.
Then repeat two turns — to the right and to the left — and go through the "bearish" passage back. Repeat a bunch of exercises throughout the interval.
Put your feet slightly wider than your shoulders, perform a squat, and then jump up low. Again, drop into a squat to the parallel of the hips with the floor and, without straightening your legs, connect your feet with a jump. Jump up from this position.
Return to the squat and at the bottom point again with a small jump, spread your legs shoulder-width apart. Alternate jumping out of the squat with a narrow and wide setting of the legs.
Sit on the floor. Leaning on your palms and feet, lift the pelvis off the floor and go into the table position so that the body stretches in one line from the knees to the shoulders. Raise one leg to parallel with the floor — this is the starting position.
Bend and unbend at the hip joints. For a second, fix the position at the top point, squeezing the buttocks. Try not to sit on the floor until the end of the interval. Perform the movement for 15 seconds on each side.
Stand in the side bar on the right forearm. Make sure that the pelvis is in line with the shoulders and feet, and does not lean towards the floor.
Raise your left arm and leg up, as if you want to depict an asterisk, then lower it back and go through the straight bar to the side on the left forearm. Repeat the same thing.
Continue alternating sides until the end of the interval. Make sure that during the transition, the press is tense, and the lower back does not sag.
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