2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
We suggest that you do a high-intensity interval workout of eight exercises, each of which is performed for 30 seconds. Believe me, if you do everything right, your muscles will remember it for a long time.;)
Fitness Trainer Adam Rosante, author of The 30-Second Body and owner of The People's Bootcamp in New York, offers a comprehensive fitness program that includes a workout and nutrition plan. Today we will focus on the first component. Our workout will include eight simple exercises. Each of them must be performed within 30 seconds in the following order:
- three repetitions of the first cycle of exercises, a break between repetitions - 30 seconds;
- three repetitions of the second cycle of exercises, the break between repetitions is 30 seconds.
Cycle number 1
Squats with hands touching the floor
What works: shoulders, abs, buttocks, inner thighs, calves.
Stand up straight with your feet together and extend your arms up over your head. With a jump, put your feet shoulder-width apart and squat down, touching the floor between your legs with your hands. Then, in the jump, return to the starting position again. Try to do as many reps as possible in 30 seconds.
Push-ups with a touch of the hand on the shoulder
What works: shoulders, chest, arms, abs.
Stand in the bar, support on your hands, the pelvis is twisted (make sure that there are no deflections in the lower back), palms are located directly under the shoulders, the press is tense. The body should form a straight line from heels to crown. The lighter option is to rest on the knees.
Perform a push-up and in the top position touch your left shoulder with your right hand. Then do a push-up again and touch your right shoulder with your left hand. Continue doing the exercise for 30 seconds.
Carpentry Saw Exercise
What works: shoulders, triceps, abs, buttocks.
Sit on the floor with your knees bent, your feet flat on the floor, palms on the floor near your hips. Lift your hips up, extend your right leg up and diagonally, and try to reach your right foot with your left hand. Return to starting position. Repeat with the left leg and right arm. Continue doing the exercise for 30 seconds.
Low Jump Sprint
What works: buttocks, quads, calves.
Stand up straight, your legs are slightly wider than your shoulders, your arms are bent at the elbows, palms look forward. Sit down slightly and begin to touch with your feet on your toes as often as possible. Do the exercise for 30 seconds without stopping.
Cycle number 2
Jumping from a lying position
What works: press, caviar.
The starting position is lying down, the press is tense, the palms rest on the floor directly under the shoulders, the body from the heels to the crown of the head should form a straight line.
Perform a series of three jumps:
- pull your knees forward a short distance (about 30 cm) and return to the starting position;
- pull your knees forward about 60 cm and return to the starting position;
- Pull your knees forward as much as possible so that they are at the level of your hands, and return to the starting position.
Repeat jumping for 30 seconds.
Exercise "Climber"
What works: arms, abs, buttocks, legs.
Stand straight with feet shoulder-width apart. Raise your right hand up, the left arm is bent at the elbow in front of the chest, the palm looks forward, the left knee is pulled up to the chest. Perform upward jumps with alternating arms and legs. Try to do the exercise at maximum speed for 30 seconds.
Pulling the knees to the chest in a low plank
What works: shoulders, abs, legs.
Stand on a low plank, rest on your forearms, body extended, belly pulled in. Lift your pelvis up slightly (without bending in the lower back) and pull your right knee towards your chest, then return to the starting position. Do the same with your left foot. Repeat the movements for 30 seconds.
Running in place with a high hip lift
What works: press, buttocks, legs.
Start running in place, raising your knees high. Try to touch your left foot with your right hand and your right foot with your left hand. Do the exercise for 30 seconds.
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