In this complex, you will work without weights, but will still get an excellent load on your arms and shoulders, hip muscles and abs, and also improve your sense of balance and joint mobility.
How to do the workout
The workout consists of the following combinations:
- Kick and jump into a squat.
- Lowering onto the elbows with abduction of the legs.
- Side lunge and one leg squats.
- Glute bridge with a turn.
- Exit to side plank.
Perform each exercise for 30 seconds, then rest for the rest of the minute and move on to the next one. When you finish one circle, start over. Do 3-5 laps.
How to do the exercises
1. Kick and jump into a squat
Squat down, place your palms on the floor. Using your right arm and left leg, turn your body to the left and straighten your right leg. Then return to the starting position and jump forward into a squat.
Jump back and repeat the kick in the other direction – leaning on your left palm and right leg, turn your body to the right and straighten your left leg. Return to the starting position and jump into a squat and back again.
Continue in this manner, alternating a side kick with a forward jump.
2. Lowering onto the elbows with abduction of the legs
Stand in a plank position, tighten your abs and buttocks. Rock back, lift your pelvis up and place your forearms on the floor. At the same time, lift your right leg up as high as you can. Spend 1-2 seconds in this position, come back and repeat on the other leg.
3. Side Lunge and Single Leg Squats
Lunge to the right, get down as low as possible. Then move your left leg straight forward and keep it above the floor. Rise up from a squat on your right leg and do the same on the other side.
If you don’t yet know how to do pistol squats, after a side lunge, move your leg forward, bend it at the knee and place your foot on the floor slightly in front of your supporting leg. Rise up in this position.
4. Glute bridge with a turn
Sit down, place your palms behind your body, bend your knees. Place your right ankle on your left knee. Leaning on your feet and palms, lift your pelvis off the floor and straighten your hip joints. Return to the starting position.
Leaning on your left leg and right arm, turn your stomach towards the floor, lift your pelvis towards the ceiling and straighten your legs. Hold the position for 1-2 seconds, stretching the back of your thigh.
Lift your left leg and right arm off the floor and turn with your stomach up, throwing the ankle of the raised leg over the supporting knee. Repeat the same on the other side.
5. Exit to side plank
Sit on the floor, straighten your legs and place your hands next to your pelvis, turning your fingers to the sides. Leaning on your hands, lift your pelvis off the floor. Slide your left heel forward along the floor, bend your right leg at the knee and place your foot on the floor.
Using your left arm and right foot, rotate your body to the left, step into a side plank, and lift your right leg off the floor so that your body resembles a star. Spend 1-2 seconds in this position.
Return your right foot to the floor and turn your body. Leaning on both palms, swing your pelvis back, returning to the starting position. Repeat the same on the other side. Now you will go into plank position on your right hand. Alternate sides every other time and do not sit on the floor until the end of the interval.
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