Workout of the day: a calm complex for a perfect body

This complex was created by masters of calisthenics and consists of excellent movements for pumping all muscle groups. It is performed on sets and includes sufficient rest time between exercises. So you won't choke and feel like you are on a run.

The workout is suitable for all fitness levels. You can do it once or use it as a monthly program - do it three times a week with a day off between sessions and gradually increase the difficulty of the exercises.

How to do a workout

The complex consists of five exercises:

1. Coming out of the deep squat into a handstand.
2. Incline pull-ups on a low bar.
3. Spiderman push-ups.
4. "Breakdancer".
5. Jumping lunges.

Do each movement in three sets of 8-15 times. For one-sided elements - lunges and breakdancers - do 16-30 reps in total. Rest for about two minutes between sets and exercises.

First two approach do with a margin, somewhere at 80% of the maximum effort, in the latter give all your best at 100% - do as many reps as you can.

How to do exercise

Coming out of the deep squat into a handstand

Do not be intimidated by the handstand. The video shows the progression from beginner to advanced, so you can choose the one that suits your level. Keep your knees on the squat and keep your heels flat on the floor. If you're scared to stand in front of a wall.

Incline pull-ups on a low bar

Find a low bar, such as placing a mop stick on two chairs. During the exercise, keep the body stretched in one line, tighten the buttocks so that the pelvis does not fall through.

Spiderman push-ups

In the process of push-ups, make sure that the body does not turn towards the raised leg, and the lower back does not fall through. Do not spread your elbows to the sides, keep them closer to your body. If you cannot do these push-ups from the floor yet, do it from a stand or chair. The higher the support, the easier it is.

Breakdancer

Over time, increase the height of the raising of the leg, do not lean on the supporting shoulder, do not slouch your back.

Jumping lunges

Do not touch the floor with your standing knee, do not lift the heel of your supporting leg. If you lose your balance after jumping, do the normal lunges back.

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Write how you workout. Will you do it three times a week?