Pumping: an outdoor workout that will load your legs and abs well

This short workout will accelerate the pulse, load the legs and buttocks well, strengthen the muscles of the arms and abdomen. Find a low bench, start the timer on your phone, and get to work.

How to do the workout

Do the following exercises:

• jump into a squat and touch the bench;
• push-ups and climber;
• stepping onto the bench;
• "scissors".

Perform each movement for 30 seconds, then rest for the rest of the minute and move on to the next. After completing one circuit, rest 60 seconds and start again. Do three circles - it will take 15 minutes.

How to do exercises

Jump into a squat and touch the bench

Stand facing the bench, put your feet together. With a jump, spread your legs shoulder-width apart and lower yourself into squat. Try to get lower, but make sure that your heels do not come off the ground.

Come out of the squat, and then with a jump put the toe of one foot on the bench. Change legs four times and then go back into a squat. Try to work hard.

Push-ups and climbing

Stand upright lying with support on the bench. Tighten your abs, making sure that your lower back is in a neutral position and does not sag.

Perform a push-up until your chest touches the bench. Then bring your right knee up to your chest and jump to switch legs. Perform four leg changes, and then go back into a push-up. Repeat the sequence of movements until the end of the interval.

Walking on the bench

Leaning on your right leg, climb onto the bench. Try not to push off the ground and do not rest your hands on your thigh: this way the entire load will go to the muscles of the working leg. Also make sure that knee during the ascent did not wrap inward. You can turn it slightly outwards.

Slowly lower back down, switch legs and repeat. Work like this until the end of the interval.

Scissors

Sit on the bench. Raise your straight legs and straighten your back as much as possible. If the bench does not have a back, you can hold the far edge with your hands, if there is, grab the one under the hips.

Move your legs up and down in a small range, being careful not to lower them to the ground until the end of the interval.

And be sure to write in the comments if you liked the workout.