Pumping: light training with dumbbells will strengthen the muscles of the whole body

This complex combines pumping movements for both the upper and lower body. Squats and lunges will work your hips and buttocks, while lying down will work your arms and shoulders. The core muscles will also get a good workout.

At the same time, there are no push-ups, pull-ups or complex coordination exercises, so any healthy person can handle the complex.

How to do the workout

Perform three rounds of the following exercises:

1. Squats with dumbbells and bench support - 15 reps.
2. Side lunge with dumbbell raised to the shoulder - 10 repetitions in each direction.
3. “Lumberjack” with a dumbbell - 12 repetitions in each direction.
4. Chest thrust in bearish position plank - 10 times.
5. Dumbbell curls - 15 times.

Rest no more than 60 seconds between exercises.

How to do the exercises

Squat with dumbbells and bench support

Hold dumbbells next to your shoulders with bent arms. Perform a squat, then bend over and place your hands with dumbbells on the floor. With a jump, place your legs in a lying position, come back and straighten up.

Repeat the exercise. Try to squat deeper, but do not lift your heels off the floor. While lying down, make sure that your lower back does not sag - tense your abs.

Side lunge with dumbbell raised to shoulder

Take the dumbbell in your right hand and hold the dumbbell at your shoulder. Perform a side lunge to the left, at the same time tilt your body forward and straighten your arm, as if trying to reach the floor with the projectile.

Straighten up from the lunge and lift your left leg, bending it at the knee. Return the dumbbell to its original position - hold it in a bent arm next to your right shoulder. Repeat from the beginning.

"Lumberjack" with a dumbbell

Place your feet shoulder-width apart. Hold the dumbbell with both hands, turn your body to the right and lift the dumbbell above your head on the right side. Lift the heel of your left foot off the floor and turn it to the left. This is the starting position.

Sharply move the dumbbell diagonally down and to the left, turning your body and bending your knees. Imagine cutting down a tree with an axe. At the lowest point the projectile should be close to the left knee.

Return to the starting position and repeat. Make sure your back remains straight and don't forget to turn your body.

Bear plank rows

Get into a plank position with your hands on dumbbells. Bend your legs at the hip and knee joints at a right angle, place your feet on the balls.

In this position, take turns performing dumbbell rows to breasts. Then, with a jump, place your feet in the usual prone position and also return to the “bear” plank. Repeat.

Dumbbell Crunch

Lie on your back, grab the dumbbell by the plates in both hands and move the dumbbell behind your head. This is the starting position.

Raise your legs and bend your knees. At the same time, move your arms with the dumbbell forward and lift your shoulder blades off the floor. Bring the dumbbell to your shins, return to the starting position and repeat.

Write how you feel after the workout.