Workout of the Week: 30 minutes of circular workout

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

You will put a good load on your arms and shoulders, hips and abs.

This workout is suitable for people of all skill levels. If an exercise seems too difficult for you, you can always replace it with a simpler option, as well as reduce the number of circles or increase the rest time.

What is needed

A chair or other solid, stable piece of furniture about 50 centimeters high, a timer to keep track of how long you work in some exercises and rest minutes. It is not necessary to download a special application: the usual version on the phone will do as well.

How to do a workout

Do each exercise the specified number of times without rest:

• Jumping "legs together - legs apart" (Jumping Jacks) - 20 times.
• The transition from a low bar to a high one - 10 times.
• Lunges to the side - 10 times each.
• Touching the raised legs while lying on the back - 10 times.
• Holding the rack "slide" - 30 seconds.
• Jumping to an elevation (light version - steps) - 10 times.
• Kick circles in the side plank - 10 times on each side.

At the end of the first circle, rest for 1–2 minutes, as you are, and start over. Complete 3-5 laps.

Try not to stand for a long time between exercises: they are built in such a way that the working muscle groups have time to rest.

How to do exercise

Jumping "legs together - legs apart"

Jumping Jacks are a good warm-up exercise. It will help warm up the body and accelerate the pulse. Do it intensely.

Moving from low to high

Perform on a soft, non-slip mat to avoid rubbing your elbows. Contract your abs and glutes to eliminate excessive arch in your lower back. Alternate hands: for the first time, lower yourself from the right and rise from it, the second time - do the same, but with the left.

Side lunges

Lunge to parallel with the thigh of your supporting leg with the floor, keep your back straight, do not round your lower back. You can fold your hands in front of you or put them on your belt - as you prefer.

Touching the raised legs while lying on the back

Do not lift your lower back off the floor, do not lower your legs until the end of the exercise.

Holding the rack "slide"

This exercise will work great on the shoulders. It is better to pre-stretch your wrists: twist them 10 times in each direction. Stand on your hands, put your feet on a dais. Lean forward so that the body is straightened from the pelvis to the palms in one line. If you find it difficult to maintain this position, push your pelvis back a little: this will take the load off your shoulders (and make the press beg for mercy).

Jumping to the dais

During landing, control the position of your knees: they should not curl inward. Straighten up completely and only then go back down - with steps, and not with a jump.

If it is difficult, step up an elevation. Alternate your legs each time: stepped on the left, then on the right.

Circles with legs in side plank

Draw small circles with your foot, keep the body in one line. Do 10 times for one side, then roll over to the other side and repeat.