Workout of the day: dumbbell complex for a figure like Thor from "The Avengers"

The complex perfectly pumps the arms and shoulders, loads the hips and simply kills the core muscles. The workout takes 30 minutes, includes a warm-up and the main part of strength with dumbbells and exercises for the press.

How to warm up

This part consists of bearish cuts and squats, which are done in interval format. You do the exercise for 20 seconds without stopping, and then rest for 10 seconds - that's one round.

In total, you need to do 10 such circles, which will take 5 minutes. Perform movements in turn: first 10 circles of "bear" driving, then 10 circles of squats.

"Bear" penetration

Try to keep your torso parallel to the floor and move vigorously.

Squats

Keep your heels on the floor and keep your back straight.

How to do a workout

The workout includes five strength exercises with dumbbells and three abdominal movements with your own body weight. Perform all exercises 8 times, moving from one to another without rest. When you finish the last movement, start over. In total, you need to complete three circles.

What exercises to do

Burpee with dumbbells

Unlike conventional burpee, here you do push-ups and do not jump after straightening.

Lifting dumbbells for biceps and press up

Before the bench press, extend your arms, palms away from you.

Dumbbell Goblet Squat

Hold a dumbbell in front of your chest. Keep your back straight and your heels on the floor.

Triceps Extension

Lock your shoulders - only your forearms work. Keep your body firm and your back straight.

Back lunges with lifting dumbbells for biceps

Alternate your legs every other time, lift the dumbbells at the same time as you lunge.

Dumbbell Rows, Front Lift and Chin Row

Alternate movements, try to keep the body stable and not use momentum to lift.

Plank strikes

Keep your abs tense throughout the exercise. Make sure that the lower back does not sag.

Ripple in the bar

Rock without losing the rigidity of the body.

From plank to "slide"

Submit your pelvis up and back down.

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Write how you workout. Can you do this several times a week?