Pumping: a complex with one dumbbell for a steep load on the legs and body

For this complex, you will need one dumbbell with round pancakes. The projectile should roll easily on the floor. A timer and a non-slip exercise mat will also come in handy.

How to do the workout

If this complex is the first thing you do in training, it’s better to warm up first. Perform articular gymnastics: twist your limbs, make tilts and turns of the body.

Then do 10-12 squats and jumps "legs together - legs apart", the "rock climber" exercise and you can proceed to the complex.

It consists of three exercises:

1. Kneeling and jumping.
2. "Frog" and going forward.
3. Bringing the knee to the chest in an emphasis lying down.

Do the first movement for 30 seconds, then rest for the next 15 seconds and move on to the second. Thus complete one circle. This will take two minutes and 15 seconds.

Then rest for 45 seconds and start again, but this time do the last two exercises on the other side.

Complete six circles. The whole workout will take 18 minutes, but during this time you will have time to properly load the hips, arms and especially the muscles of the body. And due to the high heart rate - burn more calories.

How to do exercises

Kneeling and jumping out

Put a dumbbell on a pancake, kneel down in front of her. One at a time, put your legs back, going into a squat. Grab a dumbbell and jump up. Then lower yourself into a squat again, put the projectile on the floor and return to your knees. Repeat the exercise from the beginning.

"Frog" and lunge forward

Get on all fours with one hand on the dumbbells, lift your knees off the floor - this is the starting position.

Push your pelvis back by straightening your arms. Then swing forward and raise the arm with the projectile and the opposite leg. Leaning on the floor with the palm of your hand and the second foot, stretch your free leg forward, and then return to the starting position and repeat.

During the first interval, do this exercise with the right hand on the dumbbells, and on the next round with the left. Alternate them through time.

Bringing the knee to the chest in the plank

Stand in an emphasis lying, put one hand on a dumbbell, and lift the opposite leg to it. If you feel insecure, you can leave your foot on the floor.

Give a hand with dumbbells forward, rolling the projectile on the floor. Move in a range that feels comfortable and allows you to bring your arm back without shoulder pain. Then bend the raised leg at the knee and bring it to the dumbbell.

Return to starting position and repeat. Throughout the exercise, make sure small of the back did not sag. Tighten your abs and buttocks.

Share your workout experience. Were you able to complete all the exercises?