Pumping: home cardio workout with a good load on the hips and buttocks

This complex consists of five simple exercises with the weight of your body, which will load your arms, legs and abs, raise your pulse, but will not make you suffocate and dream about the end of the lesson.

How to do the workout

The complex consists of the following exercises:

• Reverse plank with leg extension.
• Squat with bringing the knee to the elbow.
• Transition from an emphasis lying in a squat.
• Raising arms and legs while lying on your stomach.
• Crease on press.

Do each exercise for 30 seconds, then rest for the same amount and move on to the next. After the first circle, take a breath for one minute and start again. Do 3-5 approaches, focusing on your condition.

How to do exercises

Reverse plank with leg extension

Sit on the floor, place your palms behind your body, bend your legs in knees and press your feet to the floor.

Lift your pelvis off the floor, going into a reverse plank. Check that the body from the shoulders to the knees is stretched in one line. Straighten your legs one at a time, keeping your torso as straight as possible.

Then bend your knees again and lower your pelvis to the floor. Continue in the same spirit.

Squat with knee to elbow

Place your feet shoulder-width apart, put your hands behind your head. Squat down, then straighten up, lift your right knee and reach towards it with your left elbow.

Return to the starting position, sit down again, but this time after straightening, twist in the other direction - stretch your left knee to your right elbow. Alternate sides through time.

During sit-ups make sure your back stays straight and your heels do not come off the floor.

Going from a push up to a squat

Squat down until your thighs are parallel to the floor. Then lower your hands to the floor and, with a jump, put your feet in the lying position. Check that the abs remain tense and that the lower back does not fall down.

With a jump, bring your feet closer to your hands and come out into a squat again, but do not stand up. Continue alternating between push-ups and squats until the end of the interval.

If it's too hard to jump into a prone position, try placing your feet one at a time and returning to the squat in the same way.

Lifting arms and legs lying on the stomach

Lie on your stomach, bend your knees so that your feet look at the ceiling. Straighten your arms above your head.

Tightening your buttocks, lift your hips off the floor, hold for a second, and lower back down. Then lift your chest and arms off the floor as high as you can. Return to starting position and repeat.

Fold on the press

Sit on the floor, straighten your back, put your hands next to the pelvis. Bend your knees and pull them towards your chest. Then straighten your legs and, without lowering them to the floor, do a V-crease on the press.

Continue alternating bringing bent and straight legs to the chest until the end of the interval.

Tell me how you workout.