Pumping: Summer Cardio for the Outdoor Playground

This workout includes jumping rope, some running, and simple bodyweight exercises. You will accelerate the pulse, spend a lot of calories and strengthen the muscles of the chest and back, arms and hips.

How to do the workout

Do the following exercises in a row without rest:

• 60 rope jumps;
• 10 pull-ups;
• 20 pushups;
• 30 squats;
• 100 meters run.

After that, rest for 2 minutes and start again. In total, you need to complete five circles.

If you do not know how to perform pull-ups and classic push-ups, you can replace them with simplified versions. We'll show you how to do this below.

How to do exercises

jumping rope

While jumping rope, watch the position of the body and hands. Straighten your back and straighten your shoulders, try to keep your elbows closer to your sides.

If you know how to jump double - to carry out two scrolls of the rope for one jump - do them. In this case, you will only need to complete 30 repetitions.

Pull-ups

If you cannot complete 10 pull-ups at a time, there are two options - break the exercise into several sets or replace it with an easier way.

Focus on how you feel. For example, if you can do 6-7 reps, jump off the bar, stand for 10-15 seconds and continue, do 10 reps.

If you have to stand for a long time after every 2-3 pull-ups, it is better to replace them with inclined ones.

Hang from a low bar, straighten your body in one line, lower your shoulders and tighten your abs. Pull yourself up until your chest touches the horizontal bar and lower back.

Push ups

Stand in an emphasis lying, tighten the press and lower the shoulder blades so that the shoulders do not press against the ears. Make sure that your elbows are pointing back and not to the sides during the movement.

As with pull-ups, if you can't complete a set of push-ups quickly and rest every 3-5 reps, switch to an easier variation.

Choose a bench or a low horizontal bar that is suitable in height, take a lying position and do push-ups until your chest touches the support.

Squats

Try to squat at least to the parallel of the hips with the floor, and ideally, so that the pelvis is below the level of the knees. Keep your back straight and make sure that your heels do not come off the floor.

Write in the comments how many minutes the complex took.