Leveling Up: 3 Easy Exercises To Test Your Possibilities

How to do a workout

You will need a timer for this complex. Set it so that the beginning of each minute is marked with a beep. Thanks to this, you do not have to interrupt to look at your watch.

The workout includes only three exercises:

inclined pull-ups - 50 times;
push-ups from the support - 50 times;
squats with hands behind the head - 50 times.

The main trick is that at the beginning of each minute, you do 5 burpees, and then continue to pull up, push-ups, or squats until you finish all repetitions.

Thus, the faster you work, the less burpees you have to do per workout. For example, if you manage to complete all repetitions in 10 minutes, you will get only 50 burpees, and if in 20, then there will be a whole hundred. So don't rest more than you need to.

In the video below you can see how I suffer.

How to make movements

Inclined pull-ups

Choose a low horizontal bar, grab it with a straight grip shoulder-width apart and stretch your body in one line from feet to shoulders. Pull yourself up until your chest touches the horizontal bar and lower back down.

Push-ups from a low support

Stand upright with your hands on a low horizontal bar, bench or chair. Perform push-ups, trying to keep your body straight, without bending in the lower back. Keep your shoulders at an angle of about 45 ° from your body or less.

Squats with arms behind the head

Place your feet shoulder-width apart or slightly narrower, put your hands behind your head, with your elbows apart. Squat keeping your back straight. Keep your heels on the floor and try not to pinch your knees while lifting.

Burpee

From a standing position, bend forward and place your hands on the floor. With a jump, go to the support position, lower yourself to the floor until your chest and hips touch, rise back, put your legs to your hands and straighten up.

Jump low up - just to get your feet off the ground - and slap your hands over or behind your head. Repeat from the beginning.