Pumping: 20 minutes of cardio for those who want to give their best

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

Not a single muscle will be left unattended.

This workout is suitable for those who want to give their best, spend about 150-200 kcal and slightly load the muscles of the whole body.

You have to work almost non-stop, resting only at the end of the circle. With this format, your heart rate will remain elevated throughout the workout, and you will get much more benefit than if you stood between exercises.

How to do a workout

To begin with, perform a joint warm-up: turns and tilts of the neck and body, rotation in all joints 5-10 times in each direction. You can skip it if you perform this complex after a basic activity, such as strength training or running.

Make the following movements a minute at a time without stopping:

• Breakdancer with jumping out.
• Push-ups and walking bar.
• Squat with a turn to the side.
• Raising the pelvis with alternating touch of the feet.

After that, rest for a minute and start over. Make four circles.

How to do exercise

"Breakdancer" with jumping out

The starting position is a "bear" plank, in which the arms are under the shoulders, and the legs are bent at the knees and pelvis at a right angle or close to that.

Perform two breakdancing exercises in both directions, turning on the toes. Then, with a jump, put your legs closer to your hands, straighten up and clap your hands above your head.

Drop back into the bearish bar and keep up the good work.

Push-up and walking bar

Stand in an emphasis lying, perform a classic push-up, and then push the pelvis back, going up the "slide". Stretch your shoulders and the back of your thigh while resting your arms.

Then return to the lying position and in turn lower your forearms to the floor. Make sure that the body remains straight at the same time: do not bend the lower back, keep the buttocks tense.

Take turns placing your hands on your palms, returning to the lying position, and do a bunch of exercises first. If your hands are heavily clogged, just spend a little more time in the "slide" position - you will have time to rest in 3-4 seconds and will be able to continue.

Squat with a turn to the side

This simple movement is great for raising your heart rate, and in the end it clogs your hips well.

Lower yourself into a squat, bend over with your back straight, and place your fingers on the floor between your legs. Then straighten up, put your hands behind your head and, with a small jump, turn your body to the right, while lifting your right knee.

Repeat from the beginning: squatting, bending with touching the floor, straightening and turning to the left with arms behind the head. Try to move vigorously and keep pace until the end of the exercise.

If you run out of strength, do it without jumping.

Raising the pelvis with alternating touch of the feet

This movement will pump your hips and abs and give you some rest.

Sit on the floor with your hands behind your body, bend your right knee, and keep your left leg straight. Leaning on your hands and right leg, lift your pelvis and left leg off the floor.

Touch your left leg with your right hand, lower yourself back to the floor and change your legs - now the left leg is bent at the knee on the floor, and the right leg is straight. Alternate sides every other time.