Leveling up: 4 circles of simple exercises to test strength endurance

The only thing is that you should not use the complex in its standard version if you are over 35 years old and at the same time have poor physical fitness, great excess weight and diseases in which high intensity of work is contraindicated. In this case, you can simplify the movements a little and practice at your own pace, without haste.

How to perform the complex

The workout consists of the following elements:

10 push-ups until the chest touches the floor;
10 jumps from a lying position;
10 lunges with a change of legs in a jump;
10 legs behind the head (before the toes touch the floor) from a supine position with straight legs.

Set a timer and do exercises in a row without rest. If you manage to complete four laps in 3 minutes - excellent; in 3 minutes and 30 seconds - good; in 4 minutes - satisfactory.

How to do exercise

Pay attention to your technique and try to do the movements correctly.

Push ups

Stand in an emphasis lying down, squeeze out until your chest touches the floor and rise back. Keep your elbows closer to your body: do not place them on the sides.

Your technique may go bad during the test. For example, the lower back will begin to bend, and the lift of the body will look like a wave. It's okay if you want to get less time. But it is highly undesirable if you use the complex as a workout.

Tighten your abs to avoid undulating lift and protect your lower back. If desired, simplify the movement by doing push-ups from the knees or from a low support.

Jumping from a lying position

After doing the push-ups, stay in the supine position. With a jump, bring your legs closer to your arms so that your knees are close to your chest, and then return to the plank and repeat.

Do 10 times and roll over onto your back.

Jumping Lunges

Do lunges in place, changing legs with a jump. Touch the back knee to the floor. In order not to hit with a swing, try to perform the exercise on a not too hard surface. For example, a grass or a sports field with a special coating is suitable.

Putting your legs behind your head

Straighten your limbs, press your palms to the floor on the sides of the body. Raise your straight legs, fold in half and touch the floor behind your head with your toes. Then return to starting position and repeat. Lower your heels until they touch the floor, do not leave them hanging before the next lift.

If you still can't do this exercise, you can replace it with a fold for the press. Lie on your back with your hands behind your head and bend your knees. Raise the body to the sitting position, lower back down and repeat.