Leveling up: crazy complex for an iron press and strong legs

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

In 20 minutes of work, you will get tired in more than an hour at the gym.

You need to download the press not only for the sake of cubes. The core muscles stabilize the spine, participate in almost any movement, improve balance and protect the back from injury and pain.

In this workout, we've put together some great core building exercises, as well as movements for a good load on the hips, arms and shoulders. In 20 minutes of work, you will pump the muscles of the whole body, and due to the interval format, you will improve endurance.

How to do a workout

The complex consists of five exercises:

1. Changing legs in a lunge with touching the floor.
2. Turns to the side bar.
3. Raising the legs in the reverse plank.
4. Transition from "frog" to push-up.
5. Steps in the forearm plank.

Do each of them for a minute and move on to the next. At the end of the circle, rest for 1–2 minutes and start over. Make three such circles.

The exercises are structured in such a way that you do not suffocate in the process and can complete the complex without rest. But if the forces are gone before the end of the interval, just rest until the end of the minute and start the next movement.

You can turn on the video and follow along with me.

How to do the exercises

Changing legs in lunge with touching the floor

Alternate your legs in a lunge with a jump, try not to touch the floor with your standing knee from behind, so as not to hit. After changing legs, lunge to the side, lean forward with a straight back and touch the floor with your hand, turning the body to the side.

If during the interval the hips are hammered so that you cannot continue, alternate your legs in lunges with steps, without jumping.

Turns to the side bar

Make sure that the body is in the same plane, lift the pelvis higher, strain the abs and buttocks. If you can't keep your balance, try doing a forearm plank.

Raising the legs in the reverse plank

When going to the reverse plank, strain the buttock of the supporting leg and try to raise the pelvis higher.

Transition from "frog" to push-up

During push-ups, keep your elbows close to the body, do not spread them to the sides. Back in the frog, stretch your shoulders.

Forearm Plank Steps

Tighten your abs and glutes. Make sure that the lower back does not fall down. If you feel that you can no longer keep your core straight, rest a little on all fours, and then continue the exercise.