Pumping: a complex with a weight for a serious load on the legs

In the process of training, the muscles of the hips and buttocks will work properly. The press, back and arms will also get a good load. Moreover, due to the short duration of rest, you can not only strengthen your muscles, but also maintain a high heart rate throughout the complex, spend a lot of calories and work on endurance.

How to do a workout

The complex consists of the following exercises:

1. Lunges with a bench press - 10 times on each leg.
2. Rearranging the kettlebell forward and backward - 8 times for each hand.
3. Single leg row and thruster 10 reps on each side.
4. Swing, squat and touch the floor - 20 reps.

Perform the exercises one after the other with a rest of 60 seconds between them. When you finish the last one, rest for two minutes and start over. Perform 3-5 circles, focusing on your condition and free time.

How to do exercises

1. Press lunges

Take the weight on the chest, holding it in a bent right hand. Do a side lunge to the left, turning around to face the wall on your side.

Make sure that the back does not bend, and the heel of the supporting leg does not come off the floor. Come back and press the kettlebell up. Lower the projectile to the chest and repeat from the beginning.

2. Moving the kettlebell forward and backward

Stand in an emphasis lying on two kettlebells. Retract stomach, twist the pelvis to remove the deflection in the lower back. Lift one kettlebell off the floor, bend your knees, tilt your pelvis back and touch the projectile to the floor between your feet or a little further. Then return to the lying position again and move the weight forward, touching the floor in front of you. Continue moving, swinging the kettlebell like a pendulum back and forth.

3. Single leg deadlift and thruster

Shift your body weight to your right foot, put your left foot on the toe a little behind. Take the projectile in your left hand, tilt the body with a straight back. Perform a kettlebell row to the waist, then straighten up, put your right foot on the whole foot and evenly distribute body weight on both legs.

In a continuous movement, take the weight on your chest and go into a squat. At the exit from it, push the projectile up and squeeze it. put it down again kettlebell on the chest, put your left leg back, tilt the body and repeat the bunch of exercises again.

4. Swing, squat and touch the floor

Stand with your feet shoulder-width apart, grab the kettlebell with both hands. Tilt the body forward, bending at the hip joints. Here it is important not to bend your knees too much, so that instead maha squat failed.

Straighten up in the pelvis, sending the kettlebell forward. When the projectile reaches the level of the collarbones, let it fall back under its own weight, and at the bottom, grab the handle with both hands. Holding the kettlebell in front of the chest in bent arms, do a squat, then straighten up and again intercept the projectile by the handle from above.

Do another squat, but now with a kettlebell swing. So that the projectile touches the floor in front. Straighten up and start the combination again: swing, squat and swing with a squat.

And be sure to share your impressions after training! We are waiting for your comments.