Leveling up: a simple workout for those who started preparing for the summer

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Your first step towards a body you are not ashamed of.

If you clearly realized that it is time to add more movement to your life and lose a few pounds for the summer season, this circuit training is for you.

It does not require any equipment, is performed at a comfortable pace without excessive heart rate and severe shortness of breath, and includes only simple and effective exercises.

In three circles, you will properly load the hips and buttocks, back, arms and shoulders, and core muscles. And if you don't rest for a long time between exercises, raise your heart rate and pump your overall endurance a little.

How to do a workout

The circular set consists of five exercises:

1. Jumping "legs together - legs apart" with a clap over the head (Jumping Jacks) - 20 times.
2. Squats and back lunges - 20 times.
3. "Rock climber" - 20 times.
4. Lifting the legs lying on the stomach - 20 times.
5. Half-burpee - 20 times.

Perform movements one after another the specified number of times. Due to the alternation of intensity and activation of different working muscle groups, you can make a whole circle without interruption for rest.

But if you still need time to catch your breath, take short pauses of 20-30 seconds. At the end of the last exercise, you can rest for 30-60 seconds and then start over. Complete at least three laps. If you have strength and want to continue, increase the number to 4-5 cycles.

You can play the whole video and do the workout with me, or memorize a list of exercises and work at your own pace.

How to make movements

Jumping jacks

These movements will warm up your muscles and raise your heart rate slightly. Jump on half-toes, maintain an energetic pace.

Squats and back lunges

During the lunge, tilt your body forward a little, but do not slouch at the same time. In squats, make sure that the heels do not come off the floor, and the lower back does not round. The number of repetitions is calculated by squatting. Thus, you do 20 squats and 20 lunges.

Rock climber

This exercise will work well in your arms, shoulders, and core muscles. If you can, alternate your legs with a jump, rearranging them quickly, if not, raise your knee to your chest, return it, and only then perform the movement with the other leg.

Raising the legs while lying on the stomach

The exercise will work well for the muscles - the extensors of the back and buttocks. Raise the legs bent at the knees as high as possible, fix for 1-2 seconds and lower them back. Try not to pause - work at a calm pace, but continuously.

Half-burpee

This is a simplified version of a burpee - a movement that loads the muscles of almost the whole body well and raises the pulse. Get up in an emphasis lying, then with a jump, put your legs to your hands, straighten up and jump low, while clapping your hands above your head.

If you find it difficult to pull up both legs with a jump, try moving them one at a time and then straightening. And don't jump high, the main thing is to get off the floor.