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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A new set of exercises from Iya Zorina that will make your hips and shoulders burn.
What is needed
About 6 meters of free space, wall, rug, simple timer.
How to do a workout
Do the exercises one after the other a specified number of times. Try not to rest between them: finished one, immediately moved on to the next.
- Running in place - 30 seconds.
- Explosive push-ups - 10 times.
- Rabbit Squats and Jumps - 5 squats and 5 jumps in each direction.
- Plank touching the feet - 10 times.
- Lunges and jump squats - 10 times.
- Handstand (on the forearms) - 30 seconds.
- Crucifix - 10 times.
After finishing, rest for 1-2 minutes, and then do it all over again. Do 3-5 circles.
How to do exercise
Running in place
Run on your toes, help yourself with your hands. Try to raise your knees higher.
Explosive push-ups
At the exit from the push-up, push off with your hands, and then come back. Tighten your abs and buttocks to keep your lower back from collapsing. If you can't do these push-ups, try doing them from your knees.
Bunny Squats and Jumps
Perform 5 air squats. Then put your hands behind your head and do 5 jumps in the squat. Do not try to jump far, land smoothly on your heels with the transition to your toes. Repeat the same on the other side.
Plank with touching the feet
When pushing the pelvis up, keep your back straight.
Lunges and Jump Squats
Do two jump lunges first, then squat. Do not touch the floor with your knee behind your standing leg to avoid bumping. If you find it difficult, reduce the range of motion: work above the parallel of the hips to the floor.
Handstand
Stand on your hands against the wall with your back to it. If it's too difficult or your wrists are sore, stand on your forearms.
Crucifix
Do not lift your lower back off the floor, do not lower your legs to the floor until the end of the approach.
Try our other workouts in interval and circle formats. You also only need a mat, a timer, and a slight elevation for some of the exercises.
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