Workout Time: 30 minutes in a circular format

This training is suitable for people of all skill levels. If some exercise seems too complicated, you can always replace it with a simpler option, as well as reduce the number of laps or increase the rest time.

What is needed

Chair or other furniture solid stable of about 50 centimeters tall, a timer to measure the time of work in some exercise and leisure time. Optionally download a special application: suitable and conventional version of the phone.

How to do the exercise

Do each exercise set number of times with no rest:

• Jumping "feet together - legs apart» (Jumping Jacks) - 20 times.
• The transition from low to high strap - 10 times.
• Attacks aside - 10 times in each.
• Touching supine raised legs - 10 times.
• Hold the rack "slide" - 30 seconds.
• Jumping to the elevation (lightweight version - zashagivaniya) - 10 times.
• Followed feet in the side bar - 10 times for each side.

At the end of the first lap rest for 1-2 minutes, according to state and start over again. Perform 3-5 rounds.

Between exercises, try not to stand for a long time: they are built in such a way that the working muscle groups time to relax.

How to do the exercises

Jumping "feet together - legs apart"

Jumping Jacks - good exercise for workout. It will help to warm up the body and to disperse the pulse. Do it intensively.

The transition from low to high strap

Perform the soft non-slip mat, so as not to erase the elbows. Strain and press the buttocks to avoid excessive bending at the waist. Alternate hands for the first time go down to the right and with it the rise, the second time - do the same, but on the left.

Attacks aside

Lunges to the parallel of the supporting leg hip to the floor, hold back flat, not round your lower back. Hands can be folded in front of him, or put on a belt - as you prefer.

Touching raised supine leg

Keep your lower back on the floor, do not lower the legs to the end of the exercise.

Hold the rack "slide"

This exercise is excellent load shoulders. It is better to pre-stretch your wrists: rotate them 10 times in each direction. Stand on your hands, place your feet on the platform. Leaned forward to the body from the pelvis to the hands straightened in line. If you find it difficult to hold such a position, post pelvis slightly back: it will remove the burden from the shoulders (and make press beg for mercy).

Jumping on the rise

During the landing position of the monitor's knees: they should not be wrapped inside. Rectifies in full and only then get down back - steps rather than jumping.

If it is difficult to perform zashagivaniya on the rise. Alternate legs each time: stepped to the left, then - on the right.

Followed feet in the side bar

describe leg small circles, hold the body in a straight line. Do 10 times to one side, then flip to the other side and repeat.

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Try and write in the comments, if you exercise, it was difficult to like, and what - is easy. And you get a new workout to the whole body next week.