Workout of the Day: Hellish Interval Complex with Regular Stool

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

In 20 minutes, you will load your hips and abs better than when working with dumbbells and resistance bands.

You don't have to buy weights or other equipment to make home workouts really powerful and effective. So, in this complex from Kaisa Keranen, due to the usual chair, rather light movements become a real test for the muscles of the whole body.

Exercise will properly pump your core muscles, including the rectus and obliques, back extensors, hip flexors, and glutes. In the lying position and the plank, the arms and shoulders will receive a load, and the hips will probably burn at the end of the lesson.

To build not only muscle, but also endurance, and also burn more calories, do the movements in the format of high-intensity interval training. Do each exercise for 40 seconds, then rest for 20 seconds and move on to the next.

If severe shortness of breath occurs and you have to stop, change your work and rest hours to 30/30. You can also simplify the movements to find the right load for your fitness level.

The workout includes five exercises:

Split squats and bends with one leg on a chair. If you lose your balance or cannot work on one leg for a long time, replace this item with a squat on two legs and a bend with contact with the floor.
Inclined "rock climber" with touching the floor. To make the movement easier, do the usual climbing exercise with your feet on the floor.
Alternating legs on a chair with a jump. A simpler version of the exercise is to step onto a chair without jumping.
Knee to chest in the side plank on the chair. If it's too hard, do a side plank with your feet flat on the floor instead.
V ‑ I ‑ fold for press. If you can't stand even 30 seconds of this exercise, replace it with regular crunches for a press with your hands behind your head.

After one round of workout, rest for 1–2 minutes and repeat from the beginning. Do three to five circles.