How to pump your whole body? Lerchek circuit training

Lera Chekalina, or simply Lerchek, is a cool wife and mom of two who is watched by almost 10 million subscribers.

We are 100% sure, Lerchek knows exactly how to exercise and keep her figure toned! She shares her workouts on Instagram and tells us what these exercises are and how to do them.

Lera Chekalina

Blogger, Influencer and businesswoman

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Catch one of her workouts! Everything that will be written below (the warm-up doesn’t count) is one lap. Lera does five of these laps.

IMPORTANT. If you have no experience in the gym and normal physical preparation, it is better to perform the exercises under the control of a trainer. In particular, this applies to exercises with additional weight.

Warm-up

Do not neglect warming up before training! It will help you warm up your muscles and avoid injuries during the main part of the exercise.

Exercises

• head rotations to both sides;
• shoulder lifts and rotations;
• circular rotations of arms and hands;
• circular pelvic movements;
• bends;
• knee rotations;
• rotations of the feet;
• jumps – 1 minute.

Thrusters

This is a basic crossfit exercise. It trains endurance and explosive power, which is necessary for every athlete. Beginners are better off working with a small weight. You can use barbells with a comfortable weight for you or dumbbells.

Thrusters are squats combined with pushing dumbbells/barbell up (from a standing position).

Technique:

1. Approach the barbell in the center and raise it in front of you. Your back should be straight.

2. Stand straight with the bar at chest level, elbows bent. 3.

3. As you inhale, start squatting, center of gravity on your heels, and lower your pelvis to the same level as your knees.

4. With an exhalation, pushing off with your heels, unbend and push the barbell over your head without moving your elbows apart.

5. Then return the bar to the starting position and do a squat.

Perform the complex 20 times.

Steps up to a hill

This exercise can be compared to climbing the stairs – the technique is the same. Thanks to it, you will be able to pump the glutes, quadriceps and the back of the thigh.

IMPORTANT. Before doing this exercise, make sure that the support is stable and firm. Wobbly structures and padded chairs will not work.

1. Stand in front of a platform or pedestal, hands can be placed on your waist or held loosely at your sides. Straighten your shoulders and straighten your back, tense your abs.
2. Place the working leg on the elevated platform so that the entire foot is pressed against the surface and the heel is near the edge of the platform.
3. Keeping your back straight, shift your body weight onto the working leg, then rise up onto the platform and straighten your leg.
4. Smoothly and under control, lower the non-working leg to the floor as you descend from the platform.

Perform the exercise 20 times for each leg.

Twists

This is a familiar abs exercise.

1. Lying on the mat, lift your upper body necessarily on exhalation, the lower back and buttocks should be tightly pressed to the floor.
2. Continue lifting the torso until you feel that the load has reached its peak.
3. Hold this position for a few seconds and begin to straighten up.
4. Do not lower your back all the way to the floor, there should be a slight play between your back and the floor.

Perform the exercise 20 times.

Gluteal bridge

1. Lying on your back, legs bent, feet parallel at pelvic width.
2. Keep your body and head firmly pressed to the floor.
3. Lift your pelvis and exhale with a tight squeeze of the buttocks.
4. Relax the buttocks and return the pelvis to the starting position, without lowering to the floor until the end.

Perform the exercise 20 times.

Alternating waves of rope in a half squat

This is one of the basic Crossfit exercises. By creating force through your hands and forearms, you train your back and arm muscles. Pay attention to the fact that in the correct execution, the ropes on the side should form figure eights.

1. To perform, you need to slightly tilt the body forward with a straight back and bend your legs at the knees.
2. Feet at shoulder level or slightly wider.
3. After that, do alternating swings (right hand – up, left hand – down).

Do the exercise for 40 seconds.

Standing bodybar lift

To begin with, let’s explain: a bodybar is a sports device in the form of a rubberized stick, it comes in different weights and is available in every fitness club. Choose a bodybar with a comfortable weight for you. If desired and possible, you can do this exercise with a barbell.

1. Stand straight, take the bodybar with a grip from below (palms facing up). Feet shoulder width apart.
2. Bend slightly in the lower back and lower the projectile to the hips. Look strictly forward.
3. Bending your arms at the elbows, raise the bar to the level of the top of your chest.

During this exercise, the elbows should be fixed, keep them at the sides of the torso. When you lower the bodybar, do not extend your arms completely.

Perform the exercise 20 times.

Exit the plank from elbows to straight arms

This is one of the most popular exercises with your own weight. When performing the plank, almost all the muscles of the body are working.

1. Stand in the plank, elbows should be bent at 90 degrees.
2. The body should be parallel to the floor, do not sag or bend – it will be easier to keep a straight line if you tense your buttocks.
3. Start to alternately extend your arms, and then return to the starting position.

Perform the exercise 20 times.