This complex consists of five simple exercises with the weight of your body, which will load your arms, legs and abs, raise your pulse, but will not make you suffocate and dream about the end of the lesson.
The complex consists of the following exercises:
Do each exercise for 30 seconds, then rest the same amount and move on to the next one. After the first round, take a breath for one minute and start again. Do 3-5 approaches, focusing on your condition.
Sit on the floor, place your palms behind your body, bend your legs at the knees and press your feet to the floor.
Lift the pelvis off the floor, going into the reverse bar. Make sure that the body stretches in one line from the shoulders to the knees. Straighten your legs one at a time, keeping the body straight if possible.
Then bend your knees again and lower your pelvis to the floor. Keep up the good work.
Put your feet shoulder-width apart, put your hands behind your head. Perform a squat, then straighten up, raise your right knee and reach for it with your left elbow.
Return to the starting position, sit down again, but this time after straightening, do a twist in the other direction — stretch your left knee to your right elbow. Alternate sides every other time.
During the squat, make sure that the back remains straight and the heels do not come off the floor.
Perform a squat to parallel the hips with the floor. Then lower your hands to the floor and with a jump put your feet at point-blank range lying down. Check that the abs remain tense and the lower back does not fall down.
With a jump, put your feet closer to your hands and go into a squat again, but do not get up. Continue alternating between a prone position and a squat until the end of the interval.
If it is too difficult to take a lying-down jump, try putting your feet one at a time and returning to the squat in the same way.
Lie on your stomach, bend your knees so that your feet look at the ceiling. Straighten your arms above your head.
Straining the buttocks, lift the hips off the floor, fix it for a second and lower it back. Then lift your chest and arms off the floor as high as possible. Return to the starting position and repeat.
Sit on the floor, straighten your back, put your hands next to the pelvis. Bend your knees and pull them up to your chest. Then straighten your legs and, without lowering them to the floor, perform a V-fold on the press.
Continue alternating between bringing bent and straight legs to the chest until the end of the interval.
Tell me how you like the training.
