Pumping: a simple complex for those who have begun to prepare for the summer

This workout only takes 15 minutes and will help your body remember what physical activity is.

Feel free to adjust the time of work according to your own capabilities. The main thing is not to spend as many calories as possible, but to warm up well, raise your pulse and have fun, so that tomorrow you want to work out again.

How to do the workout

The complex consists of five exercises:

• Squat with leg raise.
• Run in place and side lunge.
• Steps to the side with the rise on the toes.
• Push ups from a low base.
• Twisting with lowering legs.

Do each of them for 30 seconds, rest for the next half minute and start the next movement. When you complete one circle, rest 1-1.5 minutes and start again. Make three circles.

During execution, focus on your feelings. Don't rush - do it at your own pace. You can turn on upbeat music to make it more enjoyable to practice.

How to do exercises

Squat with leg over

Place your feet slightly narrower than shoulder width, fold your arms in front of your chest. Lower yourself into a squat until your thighs are parallel to the floor or close to it. Take your right foot off the surface and bring it to the left, return it back and straighten up.

Repeat again, but this time bring your left foot to your right. Try to move vigorously. Make sure your back stays straight. If you feel that the load is not enough, add a jump after straightening.

Run in place and side lunge

Stand straight, bend your right leg at the knee and raise your thigh to a right angle in hip joint or slightly lower. Perform three reps of running in place, and then lunge to the side with your left leg. Keep your back straight and push your pelvis back.

Straighten up and repeat with the other leg. This time, the left leg will be in the starting position at the top, and after running in place, the right leg. From it you will lunge to the right.

Steps to the side with the rise on toes

Stand straight, place your feet hip-width apart, bend slightly at the hip and knee joints, transfer your body weight to the balls of your feet.

Make two springy jumps to the side, rise on your toes and stretch your arms up. Imagine that you have a ball in your hands, and with all your strength hit it on the floor. Repeat the same on the other side.

Push-ups from a low support

Find a low, stable support like a chair or table. Stand in an emphasis lying down, tighten your abs and do push-ups until your chest touches.

Watch to small of the back not sagging, and the shoulders were at an angle of 45 ° from the body or less. In other words, do not spread them apart like wings, but keep them closer to the body.

Twisting with lowering legs

Lie on your back, lift your legs up, put your hands behind your head and spread your elbows to the sides. Lift your shoulder blades and shoulders off the floor and hold this position. Lower your right leg and touch your heel to the floor. Raise back and lower your shoulder blades to the floor. Repeat the same with the other leg.

Share your impressions in the comments. Did you like the workout?