Bleeding: Load your whole body properly using only a chair

This workout will work well both the upper and lower body, raise the heart rate and pump the abdominal muscles. You can do it at home with a chair or in the gym on a bench.

How to do a workout

Exercise in a row without rest:

• Side plank with knee lift - 30 seconds in each direction.
• Raising the pelvis with one leg on the dais - 30 seconds for each leg.
• Push-up and jump - 60 seconds.
• Bulgarian lunge and forward bend - 30 seconds on each leg.

At the end of one lap, rest 60 seconds and start over. Do three circles - this will take 15 minutes.

How to do exercise

Side plank with knee rise

Stand in the side plank on your right hand. Place your left leg on a chair or bench, and keep your right leg closer to it. Check that the body is in a straight line from shoulders to feet.

Bend the knee of your free leg and bring it back. Repeat for 30 seconds, then switch sides and repeat again.

Raising the pelvis with one leg on the dais

Lie on your back next to a chair, bend your knees. Place your hands along your body. Place the heel of one leg on the edge of the chair, and lift the other foot off the surface and keep it suspended.

Lift your pelvis off the floor as high as you can. Lower back and repeat. Perform the movement for 30 seconds with your right heel on a chair, then switch legs and repeat.

Push-up and jump

Stand in support lying with support on a chair. Perform a push-up until your chest touches the edge of the seat, then jump onto a chair and go down the other side.

If the furniture doesn't allow you to do this, just jump on the seat and return to the floor on the same side. You can also remove jumps altogether, replacing them with steps.

Bulgarian lunge and forward bend

Stand with your back to a chair and place one foot on it. Put your hands behind your head.

Sit down on one leg. Check that both pelvic bones are facing forward and that the heel does not come off the floor. Straighten, but do not block the knee - leave it slightly bent.

Tilt the body forward to parallel with the floor, straighten up and repeat from the beginning. Do 30 seconds on each leg.

Write in the comments how you workout.

Iya Zorina