Leveling Up: Weight Training Will Make You Sweat
Miscellaneous / / December 14, 2021
This complex will strengthen muscles, improve balance and joint mobility.
How to do a workout
The complex consists of five exercises:
- On your knees from the squat and jumping out.
- Scorpion push-up.
- "Caterpillar" and "rock climber".
- Bird-dog from the "bear" bar.
- "Star" in the plank with a turn of the body.
Do each of them for 40 seconds, rest the rest of the minute and move on to the next. At the end of the circle, rest for 60 seconds and start over. Make three circles.
How to do exercise
On your knees from the squat and jumping out
Lower yourself into a squat until your hips are parallel to the floor. From this position, put one leg on the knee, return it back and jump up. Repeat on the other leg.
Scorpion push-up
Stand in an emphasis lying, do push-ups and, without straightening your arms, raise your right leg and stretch your foot to the left, unfolding the pelvis and body. Return to the lying position, straighten your arms and repeat again on the other side.
"Caterpillar" and "rock climber"
Stand straight, bend forward and walk your hands on the floor until you are lying down. Bring your knee to your chest, then swap legs with a jump and do two more times. Walking with your hands on the floor, return to the original standing position and repeat again.
Bird-dog from the "bear" plank
Stand in support, and then bend your legs at the knee and hip joints at right angles. Keep your knees on the floor - they should be suspended.
From this position, simultaneously raise and straighten your right arm and left leg, hold for a couple of seconds, return to the floor and repeat the same on the other side. Do not leave the bearish level until the end of the interval.
"Star" in the plank with a turn of the body
Stand in a side plank on your right forearm, and raise your left arm and leg so that your body resembles a star. Without lowering your leg, turn the body parallel to the floor and place your free hand under the body, as if you want to reach an object lying on the floor behind your back.
Return to the starting star position and repeat again. Perform the movement for 20 seconds, then stand on the side plank on your left forearm and do the same for the rest of the work interval.
Write how you workout. Did you manage to load the body properly?
I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose an interval workout for the home and always test it myself. I love people and want everyone to be happy.