5 functional exercises for your exercise routine from Oli Marquez

5 functional exercises for your exercise routine from Oli Marquez

An intense all-around abs workout.

The morning at Quiksilver New Star Camp, the country’s premier sports and entertainment festival, begins with an invigorating functional workout from Roxy. A morning workout is not only a warm-up for your body before a busy day in the mountains, but also a boost of energy and a great mood.

All you’ll need today is a mat, some free space and a sports uniform. Our set of exercises, compiled together with the founder of the school of ideal body #SEKTA Olya Marquez, contains exercises for working the abs, and static exercises, at the end of each round, include the whole body.

Number of repetitions of exercises: 4 rounds.

Sumo squat with twisting.

Exercise time in a circle: 1 minute.

• Place your feet slightly wider than shoulder width, take your hands behind your head;
• Perform a classic squat (photo 1) and then return to the starting position;
• Raise the left leg (photo 2) and perform a twist: touch the knee of the left leg with your left elbow;
• Repeat the complex with twisting to the right leg. Alternate sides.

Bend to the side with arms raised and pull on one leg

Number of repetitions in one circle: 10 for each side.

• Place feet shoulder width apart;
• Extend your arms overhead;
• Pull your arms to the side (photo 1);
• Return to the starting position and simultaneously extend your arms in front of you and take your leg back;
• In the ideal position, the arms and the extended leg should be at the same level.

Knee to elbow sitting twists (Knee to elbow sitting)

Number of repetitions perround: 30 seconds per side.

• Sit on the mat;
• Lift your legs off the mat (as in the photo);
• Place your hands behind your head;
• Perform a twist.

Lift the body from a lying position (Follow your legs).

Number of repetitions in one round: 20 times.

• Lie on the mat;
• Raise your legs to a 90 degree angle;
• Place your hands behind your head;
• Lift your torso and straighten your legs (photo 2).

Static exercise – star plank

Execution time of the exercise in a circle: 30 seconds.

• Take the position: lying down, arms and legs spread wider than shoulders, fingers of hands look to the sides;
• Hold a static body position for 30 seconds.