How to pump your entire body in 20 minutes. Circle training from a master of sports in fitness
The complex of exercises is not for beginners.
Hybrid workouts will help you on the way to a beautiful figure and a taut body. You will need almost no equipment: you only need a mat and a pair of dumbbells.
fitness trainer, master of sports in fitness and bodybuilding
Hybrid exercises are a combination of several movements in one repetition. Such training helps to work many muscle groups in one exercise, allows you to do more work in a short time, introduces variety into the training process, and increases energy expenditure.
For beginners these workouts are not suitable, because it is a whole test for the body. But experienced athletes will be able to cope with the pace of the exercise and complete several rounds. The workout includes three rounds, with five exercises in each round. You can rest between rounds as long as you feel comfortable.
Back lunge + overhead press
Technique
- Stand up, feet together.
- In the right hand take a dumbbell and bend the arm at the elbow.
- Lunge backwards with the right leg. At the same time push the right arm up.
- Return to the starting position.
Do 15 repetitions on the right side, and then change the arm and leg and repeat the same on the left side.
Plank with dumbbell repositioning
Technique
- Stand in a plank on outstretched arms, palms under the shoulders. The body and legs form one straight line. The stomach is tense. Put the dumbbell on your right side.
- Take the dumbbell with the left hand and move it to the left side.
- Do the same action, but with the right hand.
Do this exercise 12 times.
Plank with touching
Technique
- Stand in a plank on outstretched arms, palms under the shoulders.
- Touch the right shoulder with the left palm and immediately touch the left shoulder with the right palm.
- Return to the starting position and immediately do a twist – bend the leg in the knee and turn the body so that the thigh touches the floor. The knee does not touch the floor.
- Do the same twist on the other leg.
Perform this exercise 10 times.
Scissors
Technique
- Lie down on the mat, take straight legs off the floor.
- For four counts make upward staggered movements.
- And another four count “step” down.
Perform 10 repetitions.
For detailed performance of exercises, see the video on the “Championship”.
Now have a rest, perform breathing exercises. When you feel that you are ready – proceed to the second round. In total, you need to do three rounds, if you want, you can increase it to five.
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