Total pump: home workout for all muscle groups

What to do if you want to get in shape, but there is absolutely no time to go to the gym and make a training program with a trainer? You can start training at home. For this set of exercises you will only need a mat, a few minutes of free time and, of course, desire!

Ogrevanje

Raise your arms on the inhale and lower them on the exhale. Then do head tilts down, up and sideways. Rotate your shoulder joints forward and backward. As you inhale, spread your arms to the sides and stretch backwards, as you exhale, round your back and stretch forward. Then, as you inhale, reach up and stand on your toes, as you exhale, stretch your arms forward and round your back.

Arms apart, feet shoulder-width apart, turn to the left and reach for your right arm in this direction. Repeat to the other side. From the same position, reach with your right hand to the toe of your left foot and then with your left hand to the toe of your right foot.

Exercise 1: back lunges

Začetni položaj: standing on the floor or gymnastic mat.

One foot is stable on the ground, take the other one back and touch the floor with the toe and knee. Then lift up and bend at the knee. Repeat with the other leg as a support leg.

Exercise 2: pelvic lift

Začetni položaj: lying on your back, arms extended parallel to the body.

Bend the left leg at the knee, place the right leg on top so that the ankle of one leg rests on the knee of the other. Raise and lower your pelvis, keeping your hands on the floor. Do the same with the other leg.

Exercise 3: push-ups

Začetni položaj: lying down.

The palms of the hands rest on the floor, fingers pointing towards the head. Knees and toes of both feet are in contact with the floor. Perform push-ups. Choose a comfortable amplitude of movements.

Exercise 4: twists

Začetni položaj: lying on your back, legs bent at the knees and slightly apart.

Hands behind the head, while lifting the body low, alternately touch the right ankle with the right hand and the left ankle with the left hand.

Exercise 5: dynamic plank

Začetni položaj: lying down.

The palms under the shoulder joints rest on the floor, arms straight, fingers pointing forward. The fulcrum is in the palms and toes. First take one leg to the side and then the other. The pelvis remains stationary.

How to perform the exercises correctly, you can see in the video on the “Championship”.

Perform one more round of exercises. Subsequently, the number of circles can be increased if you feel that the load is not enough.