12 Minute Workout of the Day for Serious Upper Body Load

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

To do this, you will need dumbbells.

In this workout, the entire upper body will work properly: push-ups will pump your chest and triceps, and a dumbbell row will pump your back and biceps. Also, the shoulders, obliques and hip flexors will receive a good load.

And due to the interval format, the complex will raise the pulse, burn a lot of calories and accelerate the metabolism.

Perform the following movements:

1. Push-up with a dumbbell pull to the chest + jumps "legs together - legs apart" in the bar.
2. Side plank with knee-to-elbow on the right arm + side V-ups.
3. Dumbbell push-ups and pulls to the chest on one leg.
4. Side plank with knee-to-elbow on the left arm + side V-ups.

Do each exercise for 50 seconds, rest for 10 seconds. You can also change the periods of work and rest to suit your abilities: work only 40 or 30 seconds, and rest the rest of the minute.

When you finish the last movement, rest for 30-60 seconds, if necessary, and start over. Complete 2-3 circles, focusing on your condition and capabilities.