Workout of the day: pump your whole body without leaving the couch

Fitness trainer Semir Jasarevic showed some cool exercises next to the couch that can be put together for a great full body interval workout.

Some movements require good preparation, so first assess your level and state of health. If you have problems with the musculoskeletal or cardiovascular system, choose a different workout. For example, one of these.

If you are sure that everything is in order, do a short warm-up before training: twist your joints, do bends and turns of the body and 10-15 air squats.

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You really don’t have to leave the couch to get a good workout in. Just make sure you play good music and wear clean socks.⁣ -⁣ I incorporated some explosive movements that will test your conditioning along with strength and dynamic core stability, all with just your bodyweight.⁣ -⁣ Try some of these moves out and challenge yourself 💪🏼⁣

A post shared by Semir Jasarevic (@semir_jasarevic) on May 8, 2020 at 10:02 am PDT

The complex consists of the following exercises:

1. Jump squats on one leg. If it is difficult, you can remove the jump.
2. Bringing the knee to the elbow in the side bar.
3. Push-up with access to the "slide".
4. Jumping out of a sitting position.
5. One-legged glute bridge.
6. An explosive "rock climber" with feet on a dais.

Do them in an interval training format: do the first for 30 seconds, then rest until the end of the minute and move on to the next. For squats and planks, set aside 30 seconds per side.

When finished, rest for 1–2 minutes and then go back to the first exercise. Do 3-5 laps depending on how you feel and mood.