7 hard training with the simplest inventory and without

To arrange a grueling workout, do not necessarily go to a cool gym. These intensive sets of exercises you can perform with a minimum set of sports equipment or no.

Before each workout warm-up for the joints and dynamic stretching to warm up muscles and activate. After a workout, also do not forget about stretchingPaid special attention to the muscles that worked.

1. Training bodyweight

This training is suitable for those who have absolutely no access to free weights. It helps to work out the muscles in the arms and chest, thighs and buttocks, to pump endurance.

This easy-looking complex is a real challenge, if done many times and rest between sets.

• Sprint 200 meters.
• 10 push-ups.

• 10 sit-ups to jumping out.

• 10 "climber" exercises.

Perform complex as many times as you can in 15 minutes, try not to rest between exercises.

2. Training to work out the major muscle groups

It's hard complex that loads the triceps and chest muscles of the thighs and the crust, pumping stamina and just leaves you without power in a puddle of sweat. In addition to the push-ups in this exercise only two exercises.

• burpee

• Squats with jumping out

complex structure

1. 50 burpee.
2. 50 sit-ups to jumping out.
3. 40 push-ups.
4. 40 sit-ups to jumping out.
5. 30 burpee.
6. 30 sit-ups to jumping out.
7. 20 push-ups.
8. 20 sit-ups to jumping out.
9. 10 burpee.
10. 10 sit-ups to jumping out.

It's okay if you can not do 40 push-ups or jumping in a row. Just do muscle to failure, then a little rest and go on. The main thing - not to delay the rest, the complex must be very intense.

3. Training with lunges and pull-ups

If you have a horizontal bar, try this exercise. It combines exercises for the upper and lower parts of the body: pull-pumped muscles of the arms and back, and attacks on the move - the hips and buttocks.

Pull-ups can do any grip, stern, or buildup. If you do not yet know how to catch up, you can use a rubber tape-expander or perform eccentric tightening.

Pass 15 meters attacks, after performing pull-ups. Start with 10 pull-ups in each of the next approach reduces the number: attacks by 15 meters → 10 pull-→ attacks by 15 meters → 9 → pull-attacks by 15 meters → 8 and so to the pull-up one.

If you want a better load legs and have access to free weights, you can do lunges with light dumbbells or a pancake from the bar, raised above his head.

4. Training with dumbbells

Each of the exercises is pumping several muscle groups, so that the training helps to keep in good shape the whole body and it does not take much time.

• Reverse lunges, 10 times on each leg.

• Squat with zhimom dumbbells upward 10-12 repetitions.

• Press of dumbbells lying one hand, 10-12 reps on each arm.

• Thrust dumbbells standing in the slope of 10-12 repetitions.

Perform the 2-3 range. Rest between exercises - no more than 30 seconds.

If you do not have the bench for bench press, do the same exercise on the floor.

5. Second workout with dumbbells

Workout muscle pumps bark, buttocks and the back of the thigh, back, chest and triceps.

• Romanian deadlift with dumbbells - 12-15 repetitions.

• Lifting dumbbells in front of and to the side - 12-15 repetitions. Two lift - one in front of him, one in the hand - counted as one repetition.

• Thrust dumbbells in the bar - 10-12 reps.

• Push-ups - muscles to failure.

• Dumbbell bench press for lying down - 10-12 reps.

At the end of follow superset of 20-30 squats with jumping out or exercise, "climber", rest 30 seconds, then keep the bar on one leg or arm as much as you can.

6. Plyometric training

For this exercise you will need dumbbells and elevation. Be sure to warm up exercises to prepare the body for plyometric load.

• Zashagivaniya the hill with dumbbells: 4 sets of 4-6 reps with each leg. As a hill can use a steady chair, a bench in the park, a stand in the gym.

• Jumping on a high pedestal (or other upland) - 4 sets of 4 reps.

• Jumping over the hurdle - 4 sets of 4 jump. As obstacles can use dug tires, stops at the gym or some other low objects, through which you can jump.

Rest two minutes between sets.

7. Training with basic equipment

For this exercise you need a basic set of equipment, which is found in every gym barbells, dumbbells and horizontal bar. If you are in the house, you can replace the barbell on the dumbbell.

Training is divided into three parts, each of them need to do three laps.

Part 1

• Attacks on the movement back squat, 10 reps on each leg.

• Plyometric pushups, 5-10 repetitions.

• Jumping on the curb, 5-10 repetitions. If there is no elevation, make long jumps.

Part 2

• Bulgarian split squats with dumbbells 10 reps on each leg.

• Burpee, 10 reps.
• Pull-ups, 5 reps.

part 3

• Pullups reverse grip 5 repetitions.

• Jumping with the change of the legs of the lunge, 10 reps on each leg.

• Romanian deadlift 10 reps.

Of course, such training will not help you pump up the mountain of muscle, but it is suitable for maintaining good physical fitness and stamina, muscle tone and cardiovascular health system.

It is also a great option for travelWhen you need to keep in shape, but you can not go to a good gym.