Workout of the Day: 30 minutes of serious body pumping at a comfortable pace
Sport And Fitness / / December 30, 2020
Workout from Scottish fitness trainer Sarah Holden. The complex will perfectly pump your arms, chest and shoulders, hips and core muscles.
You will move without stopping, so your heart and lungs will have to work hard to provide the muscles with oxygen. And this is the best way to improve their condition and pump endurance.
The complex consists of seven exercises with your body weight and is performed in the AMRAP format (as more reps as possible). This means that you need to set a timer for 30 minutes and do all the movements in a row without rest, performing them the specified number of times.
The workout will show your fitness level. Do your best and remember (or write down) the number of laps. After a few months of training, you can repeat it and check how much your performance has increased.
View this post on Instagram
SATURDAY SWEAT 💦 30min AMRAP 20 SQUAT 10 HINDU PUSH UP 20 STRAIGHT LEG SIT UP - arms stay at ears 10 REVERSE LUNGE - each side 20 NARROW PUSH UP 10 SIDE PLANK CRUNCH - each side 20 DOWN UPS #bodyweightworkout #amrap
A post shared by Sarah holden (@sarahholden_fit) on
The complex includes:
- 20 squats;
- 10 Indian push-ups (replace with classic if you don't know how to do Indian);
- 20 abs with straight legs;
- 10 reverse lunges with knee extension (10 per leg, 20 in total);
- 20 push-ups;
- 10 approaches of the knee to the elbow in the lateral plan on the forearm (10 per side, 20 in total);
- 20 burpees without a jump at the end.
Try to do the exercises in a measured way to make it through without rest. At the end, you can speed up, for example, to have time to close the circle.
Write down how many circles you managed to do.
Read also🧐
- Workout of the Day: 5-Minute Complex for a Flexible and Strong Body
- Workout of the Day: 7 Exercises for Strength, Endurance, and Flexibility
- Workout of the Day: Just 4 Minutes of Work for Strong Abs