Pumping: 15-minute complex for those who want to load the whole body at home

This complex pumps well the arms and shoulders, hips and buttocks, as well as the muscles of the body. And because of its interval, it provides a good cardio load.

There are no difficult exercises, so any healthy person can handle it. If you suddenly cannot perform some movements, replace them with simpler options.

How to do a workout

The complex consists of five exercises, but the last one is performed twice - to the right and left sides:

1. Breakdancer.
2. Triple squat.
3. Frog push ups.
4. Gluteal bridge with the separation of the shoulder blades from the floor.
5. Fold on the oblique muscles of the abdomen with the right hand.
6. Fold on the oblique muscles of the abdomen with the left hand.

Set a timer and do each exercise for 30 seconds, then rest for 10 seconds and move on to the next one. At the end of the circle, stop for 60 seconds and start again. Complete three circles.

If you feel short of breath, you can increase the rest time between exercises to 20 seconds.

How to do the exercises

breakdancer

The movement well loads the muscles of the body, warms up the shoulders and hips.

Stand in a bear plank: position your shoulders above your wrists, and bend your legs at the hip and knee joints at a right angle.

Lift your left hand and right foot off the floor, turn your body to the left and, straightening your right leg, place your heel on the floor. Return to bear plank and repeat on the other side.

If this exercise is difficult for you, lower your pelvis to the floor each time before returning to the starting position. You can also occasionally put your knees on the mat, but try not to do this too often. Otherwise, you will reduce the load on the muscles of the body.

triple squat

This exercise will help to load both the outer and inner thighs well, as well as pump the buttocks. In order not to get confused in the position of the legs, practice the movement before the start of the complex.

Stand with your feet shoulder-width apart or slightly narrower, and then move your right foot half a step back and lift your heel off the floor. Sit down.

Return to starting position, take a wide step to the right and perform a side lunge.

From the starting position, take a step back and to the left with your right foot and sit down. Straighten up and repeat the same for the other leg.

In any squat, make sure that the back remains straight and the heel of the supporting leg does not come off the floor. Alternate sides through time.

Frog push ups

This exercise will strengthen your arms and shoulders, core muscles, and hip flexors.

Stand upright lying down, push up. Then, jump with your feet close to your palms. Return to starting position and repeat.

If you don’t know how to do push-ups from the floor yet, do this exercise from a low support - a chair or a bench. Make sure that your lower back does not bend during the jump. To do this, strain the press.

Glute bridge with shoulder blades off the floor

This movement will work not only the buttocks and the back of the thighs, but also the back, triceps and the back of the shoulders.

Lie on your back, bend your knees and place your feet on the floor. The farther they are from the pelvis, the more load the hips and buttocks will receive.

Bend your arms at the elbows and place them on the floor next to your body, point your hands at the ceiling.

Tightening your buttocks, lift your pelvis off the floor so that your body straightens in one line from your knees to your shoulders. Lower yourself to the starting position, and then, leaning on your elbows, stretch your chest to the ceiling and tear your shoulder blades off the floor.

Return to starting position and repeat from the beginning.

Fold on the oblique muscles of the abdomen

Lie on your back, straighten and connect your legs. Move your left hand to the side and press it with your palm to the floor, and raise your right hand above your head. Tighten your abs and lift your shoulders and shoulder blades off the floor. Transfer the weight to the left buttock, and keep the right buttock on weight so that the body and legs turn slightly to the left. This is the starting position.

Leaning on the left hand and left buttock, simultaneously tear off the legs and body from the floor and touch the feet with the right palm. Return to starting position and repeat. Do not put your feet on the floor until the end of the interval.

If this is too difficult, reduce the range of motion. In the starting position, lean on the floor with your left elbow, stretch your right arm above your head, and keep your feet on the floor. Perform the fold, each time returning the feet to the floor.

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Write in the comments how many laps you did and how difficult it was to work 30 seconds without a break.

Iya Zorina