Pumping: Shoulder Challenge and Gorgeous Abs Load

This complex will perfectly load the entire shoulder girdle and core muscles without any equipment. To complete it, it is enough to find a free wall.

How to do a workout

Make the following movements:

• Push-ups with touching the wall - 8 times.
• Jump with feet on the wall - 10 times (5 in each direction).
• Wall penetration - 8 times.
• Plank with feet on the wall - 20-30 seconds.
• Touching the hips in a handstand - 6–8 times.

Rest 60-90 seconds between exercises. Complete 2-3 laps depending on your fitness.

How to do exercise

Push-ups with touching the wall

Stand at close range lying next to the wall, facing it. Perform a push-up, then place your hands on the wall in turn, and then return to the floor in the same way.

Jump with feet on the wall

Squat with your back against the wall. Leaning on your hands, jump with your feet on the wall, and then return to the floor, while turning your body to the right, raising your right arm and extending your left leg forward. Return to the starting position again and make a jump with your feet on the wall. Repeat the same on the other side.

Wall penetration

Stand at close range. Take turns placing your feet on the wall and on your hands come closer until you find yourself in a stance. Go back and repeat again.

Plank with feet on the wall

Stand upright with your heels against the wall, place your feet on it. Tighten the abs and buttocks, make sure that the lower back does not fall down. Hold the bar for as long as you can. If you fall before 20 seconds, continue with your feet on the floor.

Hip touch in handstand

Stand in a handstand facing the wall. Take turns tearing off your hands, touching your hips and returning them back. If this exercise is not yet possible or you are afraid to remove one hand, simply do the handstand for 20-30 seconds.

Write how you feel about the complex. Did you manage to complete all the exercises?

Iya Zorina