This interesting challenge was posted on his account by blogger and trainer Leandro Fornito (LeoMoves). The complex includes several not particularly difficult cardio exercises that need to be completed as quickly as possible.
Due to the variety of movements, the workout will work out several muscle groups at once, and will also get your heart rate up and help you burn a lot of calories.
How to do the workout
The Challenge consists of the following exercises:
- Running with high hips – 50 repetitions.
- Sideways Monkey Jump – 25 reps.
- Side kick – 25 reps.
- Kick with two legs forward – 25 repetitions.
- Jumping from side to side with support on the floor – 50 repetitions.
- Plank and kick out – 25 reps.
- Reverse plank foot touches – 50 reps.
- “Climber” with crossed knees – 50 repetitions.
Perform these exercises one after another for the indicated number of times. Rest as needed, but try not to stand for long periods of time.
How to do the exercises
1. Running with high hips
Bend your elbows at right angles and turn your hands backside up. Run in place on your toes, trying to touch your knees to your palms each time.
2. “Monkey Jump” to the side
Perform a squat, place your hands on the floor to the left of your body, and then, without straightening, jump to that side with your legs. Straighten up, then squat again and repeat on the other side.
3. Kick to the side
Squat down and place your hands on the floor in front of you. Raise your left arm and right leg. Using your remaining limbs on the floor, turn to the left and straighten your right leg to the side.
With a jump, change position by turning to the right and straightening your left leg. Continue alternating sides.
4. Kick with two feet forward
Sit on your butt, place your palms on the floor behind your body and lift your legs straight. Bend them at the knees, bring them closer to your chest, and then straighten them again.
5. Jumping from side to side with support on the floor
Bend over until your body is parallel to the floor. Jump on your right foot to the right side, touch the floor with your left hand and at the same time kick back and cross with your left foot, as if you are going to kick someone to your right. Point your right hand toward the ceiling, turning your chest to the right.
Then, without straightening up, repeat the same thing in the other direction – jump onto your left leg, place your right hand on the floor and kick back with your right foot. Continue alternating sides.
6. Plank and leg swing exit
Stand in a lying position, then with a step jump, place your legs closer to your hands – first the right, then the left. Straighten up, swing your left leg and touch the toe of your foot to your outstretched right arm. Return your leg to the floor, and then jump back into a prone position and repeat the same on the other leg.
7. Reverse plank foot touches
Sit on the floor and place your arms behind your body, bend your knees. Lift your pelvis off the floor – this is the starting position.
Raise your left leg and right arm and touch your palm to your foot. Return to the starting position and repeat on the other side.
8. “Climber” with cross knees
Stand in a lying position, bend your left leg at the knee and bring it closer to your right elbow, as if you are going to touch it. Then jump and switch legs, reaching your right knee toward your left elbow. Continue alternating positions.
Write in the comments how many minutes the complex took you.
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