Pumping: a short circuit workout for those who are too lazy

If your body needs movement, but your lazy brain refuses to start exercising, try doing one circle. It will warm up a little and stretch the muscles, so that you will have a desire to complete the complex in full. And if not, no big deal. A little movement is always better than no movement at all.

How to do the workout

Do the following exercises in succession:

1. Exit on toes, plank and downward dog pose.
2. Running in place and lunging.
3. Change of legs in emphasis on the hands and turn.
4. Push-ups with chest stretch.
5. Downward facing dog pose plank and "needle eye".

Repeat each step six times. After finishing the last movement, start again and do the complex three times. Or return to the couch with a sense of accomplishment. You are great anyway.

How to do link exercises

1. Toe exit, plank, and down-facing dog pose

Place your feet shoulder-width apart or slightly narrower. With a small jump, first go out on your toes, and then lower yourself to the entire foot and sit down at the same time.

Place your palms on the floor and kick your feet back into a bear plank. In this position, the knee and hip joints are bent at a right angle, and the feet are on the toes and pads. Draw in your stomach and lower your shoulders.

Then push your pelvis up and straighten your legs, coming into a pose. downward facing dogs. Hold for a second, stretching your shoulders and the back of your thighs. Return to bear plank, jump up to your hands and lift yourself up. Start again.

2. Running in place and lunging

Run in place, alternating legs three times. Then, with the one that is raised, take a wide step back and lower yourself into a lunge.

Straighten the standing leg behind, raise both hands up. Lower your shoulder blades, stretch your chest to the ceiling, direct your gaze there, but do not throw your head back.

Rise from the lunge and start the exercise again. This time, after three steps, the other leg will be in front - from it and lunge back.

3. Change of legs in support and turn

Take an emphasis lying down. With a jump, place the right foot next to the right palm. Then switch legs in the same way. Perform three times, and then tear off one hand from the floor and turn around with your chest against the wall to your side.

Hold the position for a second, return the palm to the floor and repeat the turn, but in the other direction. Take a starting position and start over - three changes of legs and a turn.

4. Push-ups with chest stretch

Stand in an emphasis lying, tighten your stomach and lower your shoulder blades. Complete three push ups, and then lie on your stomach on the floor with your right arm out to the side.

Bend your left leg at the knee and place your left hand next to your chest. Leaning on the palm, turn the body to the left, and place the left foot on the floor behind the right thigh.

Feel how the pectoral muscle on the right side and shoulder are stretched. Hold the pose for a couple of seconds, then return to your stomach, go to the prone position and repeat the combination from the beginning, but now after the push-ups turn the body to the right. Alternate sides through time.

5. Downward facing dog and eye of the needle pose

Get on all fours. Push your pelvis back and come into downward facing dog pose. Come back, lift your right hand off the floor, pass it behind your left and lower your right shoulder to the floor.

Rotate the body to the side, leaving the hips in place. Feel it stretch neck muscles and shoulder.

Return to all fours and repeat the bunch from the beginning, only now perform the eye of the needle pose in the other direction. Alternate them through time.

Share how many laps you did.