Pumping: simple homemade cardio with a skipping rope

In this workout, we have collected the easiest and most effective movements that will help strengthen the arms, legs and abs. At the same time, due to jumping rope and a short rest, the complex will provide a good cardio load, pump endurance and make you spend a lot of calories.

How to do the workout

Set a timer and do five rounds of the following exercises as quickly as possible:

• Push-ups - 15 reps.
• Jump rope - 25 reps.
• Rocking boat - 20 reps.
• Jump rope - 25 reps.
• Air squats - 25 reps.
• Jump rope - 25 reps.

Try to get as little rest as possible. Keep in mind that you work for a while, which means you have no time to sit, talk and look at the phone.

Maximum drink. water between laps or switch tracks in your workout playlist.

How to do exercises

jumping rope

When jumping, check the position of the body. Straighten your back and neck, look forward so as not to strain your neck. Straighten and lower your shoulders, try to keep your elbows close to your body and twist with your wrists, not with your entire forearm.

If you can do double rope jumps, do them. So you load your arms and shoulders even better and accelerate the pulse.

Push ups

If you can perform classic push ups off the floor, do them. Make sure the shoulders are at a 45 degree angle from the body or less, and do not stick out to the sides like wings. And tighten your abs and glutes to prevent the wave.

If full push-ups are not given to you yet, perform the exercise from a low stable support - a chair, bench or stand.

rocking boat

Lie on your back, straighten your legs and extend your arms above your head. Brace your abs and lift your hips, shoulders, and shoulder blades off the floor. While holding this position, begin to swing so that either your legs or your arms go up. Do not weaken the tension in the muscles of the press.

You can count reps by the number of leg raises or arm raises, whichever is more convenient.

Air squats

Stand straight, put your feet shoulder-width apart, slightly turn your toes to the sides. Hands can be folded in front of the chest or put on the belt. squat in full range, trying not to take your heels off the floor at the bottom of the exercise.

Don't forget to set a timer and be sure to tell us about your impressions in the comments!

Iya Zorina