One day I came to the gym to run at a calm pace for 50 minutes. But since it was in the evening, there were whole queues of people wanting to walk along the path in the cardio zone.
Then I decided to replace the planned run with something no less intense, but without weights. The trainer suggested an interesting complex, and for the next 50 minutes I was dripping sweat onto the mat and greedily gasping for air.
It was not possible to unload, but the sensations were simply wonderful, and the muscles of my legs still hurt. So if you’re looking for cardio, but it’s more challenging for your muscles, definitely give it a try.
How to make a complex
Perform 10 rounds of the following exercises:
- 25 throws of a 4 kg medicine ball against a wall;
- 50 double jump ropes or 100 single jumps;
- 25 burpees.
Do the movements in a row, resting as little as possible.
If you have just started exercising, you can take a 2 kg ball and also reduce the number of circles to eight or even five. So you will spend about 30 minutes on training, which is also very good for such intense cardio.
How to do the exercises
Medicine ball throws
Take a medicine ball in your hands and stand one step away from the wall. Holding the weight in front of your chest, lower yourself into a full squat.
Straighten up and at the same time throw the ball up as high as the ceiling allows – approximately 2.5-3 m. If there is a target in your gym, throw at it.
Catch the projectile and go into a squat again. Don’t pause between straightening and throwing, use the momentum of the lift to send the ball higher.
Make sure your back remains straight while squatting. And don’t hold your breath. Exhale twice: during the throw and during the squat.
Jumping rope
Try to keep your elbows close to your body and not raise your arms high, otherwise you will stumble. If you don’t know how to do double jumps, do single jumps.
Burpee
Bend over and place your hands on the floor, jump into a lying position, lower yourself to the floor with your chest and stomach. Leaning on your hands, lift your chest, then with a sharp movement, bend at the hip joints and place your feet on the floor.
Straighten up, jump low to get a little off the floor, and clap your hands above or behind your head. And repeat.
Write, how long did it take you to close this complex? And how did you feel while doing it?
Keep training 🏋🏻
