Pumping: a good load on the chest and shoulders without dumbbells and simulators

This complex combines different types of push-ups and exercises for the muscles of the core, all in an interval manner with a short rest between sets. Training will accelerate the pulse, strengthen the muscles of the whole body, and especially the triceps on the back of the shoulder and chest.

How to do the workout

The complex consists of the following exercises:

1. Burpee.
2. Push-ups with a dash.
3. «rock climber».
4. Plank on the forearms.
5. Indian push-ups with a jump.

Set a timer and do the first exercise for 30 seconds, rest until the end of the minute and move on to the next one. In this way, complete all movements, at the end of the circle, take a breath for 1-2 minutes, focusing on the state, and start again. Repeat three times.

How to do exercises

1. burpee

Bend over and put your hands on the floor, jump with your feet into the lying position. Bend your elbows and lower yourself until your chest and hips touch the floor.

Extend your arms, lifting your chest off the floor, sharply lift your pelvis up and jump your feet to your hands. Straighten up and take a jump by clapping your hands over your head. Repeat first.

2. Push-ups with a dash

Get into an upright position. Quickly stepping over your feet, run to the right side and perform push-up, while bending the right leg and bringing it to the elbow.

Come out of the push-up and repeat the same on the other side.

3. rock climber

Stand in an emphasis lying, bend one leg and bring your knee to your chest. Jump and switch legs. Continue in the same spirit, tensing the press and trying not to rock the pelvis much during the movement.

4. Forearm plank

Stand in an emphasis lying on your forearms, tighten your abs and check that your lower back does not sag. Hold the position until the end of the interval.

5. Indian push ups with a jump

Stand in push-up position, then push your pelvis back and come into a pose downward facing dogs. Lower yourself into a push-up, moving diagonally from top to bottom.

Rise into an emphasis lying, with a jump, put your legs closer to your hands. Return to the bar again, and from it - into the pose of a dog face down. Repeat first.

Write how it feels. What type of push-ups is the hardest?