Leveling up: street complex for strong arms and beautiful hips

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

Find a low bench, turn on the timer, and get ready for a good workout.

This interval complex for 25 minutes will help you burn about 200 calories, pump your arms and shoulders, properly load the front and inner thighs, as well as the muscles of the core.

How to do a workout

The complex consists of five exercises for different muscle groups:

1. Asymmetric lift dips.
2. Bench jump and squat.
3. Reverse leg raise push-ups.
4. Lateral squats on one leg.
5. Alternate touches of the floor while sitting on the bench.

Do each exercise for 30 seconds and rest for the rest of the minute. When you finish the last one, rest 60 seconds and start over. Complete four circles.

How to do exercise

Asymmetric Lift Dips

Place one foot on a bench, squeeze out and, at the exit, simultaneously raise the opposite arm and leg. Change sides each circle to evenly pump the body.

Bench jump and squat

The exercise will properly load the muscles of the thighs and lower legs.

Jump onto the bench, jump off it, while turning to the side, and immediately drop into a squat. With a jump, return to the position facing the bench and repeat again.

Turn the other way each time.

Reverse Leg Raise Push-ups

Stand with your back to the bench, put your hands on it and bend your knees. Perform reverse push-ups, and on the way out, raise your knees, alternating your legs every other time.

Lateral squats on one leg

Stand sideways to the bench and put one foot on it. Perform squats with your pelvis back and keeping your back straight. You can fold your hands in front of your chest or put on your belt.

Alternate touches of the floor while sitting on the bench

Sit on the edge of the bench and grab it. Raise your straight legs and stretch them forward. Lower one leg at a time, and then two together.