Pumping: 30-minute workout for weight loss and endurance development
Miscellaneous / / April 05, 2023
Three blocks of exercises for a complete study of the body.
This interesting complex was suggested by fitness trainer Semir Yasarevich in his social networks. All you need is a pair of dumbbells and 30 minutes of free time.
How to do a workout
The workout consists of three blocks of exercises. All of them are performed strictly on time, so before starting, download the application from interval timer and set up work and rest periods. Or stand in front of the big clock to check the time.
Each block must be repeated four times. You can take small breaks in between if needed.
Block 1
- Lunge with alternating dumbbell press - 40 seconds.
- Running in place with high hips - 20 seconds.
- Straightening the legs in the "bear" bar - 40 seconds.
- Rest - 40 seconds.
Block 2
- Squat with pulsation - 40 seconds.
- Kneeling and jumping out of a squat - 20 seconds.
- Complete "fold» with straightening at the lowest point - 40 seconds.
- Rest - 40 seconds.
Block 3
- Lunge to the side with a tilt of the body - 40 seconds.
- Exercise "skater" - 20 seconds.
- Walking plank - 40 seconds.
- Rest - 40 seconds.
How to do the exercises
Lunge with alternating dumbbell press
Grab dumbbells and hold them in your lowered hands next to your body. Lunge back and at the same time lift up and straighten one arm, and bend the other at the elbow so that the dumbbell is at the same level as the shoulder.
In order not to be confused, remember: if the lunge is backward from the right leg, the right arm rises up, and the left arm bends at the elbow, and vice versa.
Then, without leaving the lunge, change hands: the one that was next to shoulder, pull up, and the second, on the contrary, bend. Come out of the lunge and repeat the same with the other leg. Alternate sides through time.
Running in place with high hips
Run on half toes, raising your knees high. Try to speed up as much as possible.
Straightening the legs in the "bear" plank
Get on all fours, lift your knees off the floor and distribute the weight between your palms and the balls of your feet. Straighten your legs one by one and return to the starting position. Make sure that the lower back does not sag, tighten the press.
Squat with pulsation
Take dumbbells in your hands. Complete squatting, while bending the elbows and lifting the shells to the shoulders. Pulse, straighten up and repeat.
Kneeling and jumping out of a squat
Place your feet shoulder-width apart, fold your arms in front of your chest, slightly bend your lower limbs. Take turns putting your legs on your knees, then in the same way go into a squat and make a jump.
Full "fold" with straightening at the bottom
Lie on your back, straighten your arms on the floor above your head, stretch your legs. Bend at the hips and knees and wrap your arms around your knees. Return to starting position and repeat.
Side lunge with body tilt
Hold dumbbells in lowered hands. Complete lunge sideways on the right leg. Place the right foot not in line with the left, but slightly in front, so that the lunge is not clearly to the side, but, as it were, diagonally.
Tilt your body forward with a straight back and lower the dumbbells on either side of the bent leg, as if you were about to touch the floor with shells. Straighten up and repeat with the other leg.
Exercise "skater"
Perform wide jumps from side to side, landing on one foot. Take the free foot back behind the supporting one. Tilt your body slightly, keeping your back straight, and accompany the movement with your hands.
Walking bar
Stand upright lying down, tighten your abs and buttocks. Lower your hands to your forearms in turn, and then return to the starting position in the same way. Make sure that the lower back does not fall down, especially at the end of the interval.
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