Leveling up: 5 exercises for those who miss the movement, but are afraid to get tired

How to do a workout

Do the following exercises for the specified number of times or seconds if the movement is static:

Cat-bull and bird-dog - 10 times.
Deep squat, bend and "caterpillar" - 10 times.
Wall Squat - 30 seconds
Circle your hips and run in place - 10 times.
Kicking circles in the side plank - 10 per side (5 in each direction).

Perform three laps as a charge. And one lap will replace a pre-workout warm-up or a short break if you're working from home.

How to do the exercises

Cat-bull and bird-dog

Try to move in full range, but do it smoothly. When you raise your arm and leg, try to keep your body straight without falling to one side.

Deep squat, bend and caterpillar

In a deep squat, push your knees with your elbows, try to straighten your back to the maximum, press your heels to the floor. In a slope, also keep your back straight, if it is rounded, bend your knees slightly.

If you want a little more stress, do push-ups at the end of the drive. If not, just go back with your hands and return to a deep squat.

Static wall squat

Keep your legs bent at right angles, keep your back straight and press your lower back against the wall.

Hip circle and running in place

Take your time - perform the hip circle smoothly and in full range. When you move your leg back, tighten your glutes. Alternate your legs every other time.

Circles with legs in side plank

Make sure that the body is stretched in a straight line and remains in the same plane. If the shoulders are leaning forward or the pelvis is moving back, correct the position. Do five circles in each direction, then stand on the side plank on the other hand and repeat the same.