15 minutes of hell: intensive training of simple exercises

What is needed

Mat or clean surface on the outside (eg, local), timer for Tabata, courage.

How to do the exercise

The complex consists of six exercises:

• jumping in poluprisede;
• push-ups with a jump to the hands;
• hold "boats";
• burpee with a jump "knees to chest";
• static "Superman";
• strap with jumps sideways.

The complex is performed by Tabata protocol: 20 seconds work, 10 seconds rest. After each lap rest for a minute to catch your breath and calm the heart rate. Try to maintain a high pace, and static exercises, do not relax. Make 3 to 5 laps of the state.

Not worth trying this workout if you have a large overweight or problems with the cardiovascular system.

How to do the exercises

If some of the exercises will seem too complicated, you can change them to suit your capabilities and still finish the workout.

Jumping into poluprisede

Make crouch and keep this position until the end of the exercise. Keep hands folded in front of him, his back.

Squeezing with a jump to the hands

Try to jump as close as possible to the hands. Return to the abutment lying accurate controlled movement without jerks. During the push-touch breast sex. If you can not do push-ups, just jump to the hands and head back to stop lying.

Hold "boats"

Straighten your back, bend your knees, hands pull ahead. Most likely, the muscles will tremble. This is normal. Hold for 20 seconds before the end.

Burpee with a jump "knees to your chest"

The most brutal exercise complex. After burpee need to jump high, at the same time trying to get his knees up to his chest. You are strongly sobote breath, but do not stop: the following exercise static, so it will have time to relax. If it's too hard, do burpee classic with a little jumping out at the end of cotton and over his head.

Static "Superman"

In this exercise, the muscles of the back and buttocks are static load. Lift straight arms and legs as high as possible, neck come off, look at the floor.

Plank with jumps sideways

Make sure the shoulders are over the wrists. Monitor the return to the bar: sudden movements may overload the lumbar spine.

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Try to exercise and write in the comments if you like. And if we did not follow the previous systems for home training - it's time to do it.