Pumping: make your body strong and flexible in 20 minutes a day

How to do a workout

The complex consists of five movements:

Running in place with access to the warrior pose.
"Bearish" plank with the transition to the table pose.
Alternating lunge and squat legs.
Pose of a dog with a face down with a push-up.
"Dead beetle" and twisting on the press.

Do each of them for a minute and move on to the next. When you finish the last one, take a break for one minute and start over. Repeat the complex three times - it will take 18 minutes.

If you need rest, feel free to take a break before the next exercise, but still try to move without stopping. We have selected the movements in such a way that you are not very tired in the process and can continue without rest.

The video shows one circle of training - you can turn on the video and do it with me. Below we will take a closer look at the exercises and show you how to simplify complex options.

How to do exercise

Running in place with access to the warrior pose

Swap legs three times in a run with a high hip lift, then straighten your leg back and at the same time tilt your body, stretching your arms forward.

Try not to fall to the side, keep the body rigid, tighten your buttocks, look at the floor in front of you. Spend 1-2 seconds in the pose, move the knee back and continue running from the raised leg.

If you lose your balance, lower your leg to the floor, but try to keep your back straight.

"Bearish" plank with the transition to the table pose

Stand upright while lying down, move your feet a little closer to your arms, bend your knees at right angles, but do not lower them to the floor - keep them on weight. This position is called the "bearish" bar. Raise your right hand and slap yourself on your left shoulder, then return your palm to the floor and repeat the movement with your left hand. Make four touches in total.

Then, without lowering your hand to the floor, lift your left leg off the floor and turn your stomach toward the ceiling. Place your left foot on the floor, tighten your glutes so that your pelvis is in line with your back, shoulders and knees. Reach out with your left hand to the floor, twisting the body.

Return back to the "bearish" bar and repeat the link first on the other side: now the left hand makes the first touch of the shoulder, and the turn goes to the right side.

Alternating lunge and squat legs

Lunge with your right foot forward, then change legs with a jump so that the left is in front. Keep your arms bent in front of your chest. Pivot 90 ° to the left and go into a deep squat while raising your arms up.

Keep your back straight and pull your shoulders down. Return back to the lunge, bringing your arms to your chest, with a jump, change legs and repeat the squat on the other side.

If you do not want to jump or feel that you are running out of strength during the execution, switch to a more relaxed version - two lunges, a turn and a squat.

Downward Dog Pose with Push-ups

Stand in an emphasis lying, give your pelvis up, straighten your arms and legs, stretch your back in line with your arms. In yoga, this position is called downward facing dog.

If you have a pull under your knees, you do not need to lower your heels to the floor - leave them in weight and bend your knees slightly. Try to stretch your back in one line from the pelvis to the neck. Feel your shoulders and the back of your thighs stretch.

From this position, go to the lying position, do three push-ups and again return to the downward dog pose. Continue working this way. During push-ups, try not to spread your elbows to the sides - keep them closer to your body. Tighten your abs and glutes to keep your body firm and your lower back not to collapse.

If you do not know how to do push-ups yet, go to the bar with bent arms, count to yourself to three and return to dog pose.

Dead Beetle and Twisting on the Press

Lie on your back, raise your legs to a right angle with the body, direct your arms straight to the ceiling. Lower your right arm and left leg down, but do not put it on the floor - hold it at a height of about 5-10 cm from the floor and lift it back up. Repeat on the other side.

Then lift your shoulder blades off the floor and stretch your fingers towards your feet. At the same time, press your lower back to the floor. Return the body to the floor and repeat the exercise from the beginning: two lowering of the opposite arms and legs and one twist to the legs.

Try this workout and be sure to write your impressions in the comments. Did you manage to work without rest? I did it, but it wasn't easy.;)