Pumping: home workout for those who want to tighten the body for the beach season

This workout will load the muscles of the lower body well and pump the core, and thanks to the high intensity, it will help you burn as many calories as when running or cycling.

You can do the complex as a separate workout or perform it at the end of a strength workout for increased calorie expenditure and endurance pumping. It only lasts 20 minutes, but it can be shortened if there is not enough time.

How to do a workout

The complex consists of the following exercises:

1. Alternating legs in a lunge and a burpee.
2. "Bearish" penetration with reversals.
3. Alternating legs in a squat with a jump.
4. Raise one leg in table pose.
5. Plank "star" with a turn.

Set a timer and do the first exercise for 30 seconds. Then rest until the end of the minute and move on to the next one. When you complete one circle, take a breath for one minute, and then start again. Make four circles.

How to do the exercises

Alternate lunge and burpee legs

Take a step into a lunge, then switch legs with a jump. Bend over and place your palms on the floor. With a jump, go to point-blank range, check that the lower back does not sag. Bend your elbows and lower yourself until your chest and hips touch the floor.

Raise your chest off the floor, put your feet up with a jump, straighten up, and instead of jumping, lunge again. Continue in the same sequence - two changes of legs with a jump and a burpee. Alternate legs - if last time the first lunge was with the right foot, this time do it with the left.

"Bearish" driving with reversals

Get on all fours, and then put your feet on the pads and lift your knees off the floor - this is the "bear" plank and the starting position for a bunch of movements. Leaning on the right palm and left foot, turn the body to the left and straighten the right leg in front of the body. Hold your left hand in front of your chest.

Return to bear plank and do the same on the other side. Then take the starting position and walk four steps forward in a bear walk. If your legs are too tight, straighten your knees and lift your pelvis up more.

Then repeat two turns - to the right and to the left - and go back in a bearish walk. Repeat a bunch of exercises throughout the entire interval.

Alternating legs in squats with jumping

Place your feet slightly wider than your shoulders, do a squat, and then jump up low. Lower yourself into a squat again until your hips are parallel to the floor and, without straightening your legs, connect your feet with a jump. Jump up from this position.

Return to the squat and at the bottom point again with a small jump, spread your legs shoulder-width apart. Alternate jumping out of the squat with narrow and wide stance.

One leg raise in table pose

Sit on the floor. Leaning on the palms and feet, lift the pelvis off the floor and enter the table pose so that the body stretches in one line from the knees to the shoulders. Raise one leg to parallel with the floor - this is the starting position.

Bend and unbend at the hip joints. For a second, fix the position at the top point, squeezing the buttocks. Try not to sit on the floor until the end of the interval. Perform the movement for 15 seconds on each side.

Plank "star" with a turn

Get into a side plank position on your right forearm. Check that the pelvis is in line with the shoulders and feet, and does not slope towards the floor.

Raise your left arm and leg up as if you want to portray an asterisk, then lower it back and through a straight bar go to the side on your left forearm. Repeat the same.

Continue alternating sides until the end of the interval. Make sure that during the transition the press is tense, and the lower back does not sag.

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