Leveling Up: Vigorous Cardio for Strength and Endurance

How to do a workout

The complex consists of four exercises:

Jumping Jacks with a lying support.
Side step with knee lift.
U-turn push-ups.
Squats with a hip turn and a jump.

Do each element for 30 seconds, then rest the rest of the minute and move on to the next. Do all four movements one after the other, and then repeat from the beginning. You need to complete five laps.

How to do the exercises

Jumping Jacks with an emphasis on lying

Do one Jumping Jacks, and then lower your hands to the floor and jump into a standing position. Spread your legs wide, then bring them together, jump to your arms and straighten up.

Work vigorously without stopping at any point in the exercise.

Side step with knee lift

Bend your knees slightly, take your pelvis back and tilt your body forward with your back straight. Keep your hands close to your body, palms facing down.

Take one side step, lift your knee and touch your palms. Repeat on the other side. Try to act as if you need to complete as many steps as possible in 30 seconds.

U-turn push-ups

Stand upright and do a regular push-up. Then lift your right leg off the floor and bring it to the left, return the foot to the floor. Repeat the same to the right side through a push-up.

After this ligament with a jump, put your legs to your hands, straighten up and go back to push-ups. Continue.

During push-ups, try to keep your elbows close to your body and perform full range movements - until your chest touches the floor.

Hip Roll Squat and Jump Squat

Perform a regular air squat, straighten up and take two jumps, turning your hips first to the right and then to the left. After that, sit down again, and at the exit jump up, tucking your legs.

Do a bunch of exercises first, but now after the first squat, turn your hips first to the left and then to the right. Continue alternating once.