Exercises for stunning physical fitness.

Four exercises, three workouts

By performing only the 3 exercises listed below, you will be able to alternate power loads with physical activity. If you get tired of doing the same exercises all the time, then simply change them to alternative ones, which will also be offered below.

Burpy push ups

When performing push-ups with burpi works almost the entire body, starting from the calf, stabilizing the core muscles and to the shoulders. Being a cardiovascular exercise that is performed outside of the simulator, pushing up with a burpi will also greatly increase your heart rate. Cardio load will increase significantly if you add a jump at the end of this exercise. But if you experience pain in the ankles, knees or spine, then instead of jumping just go back to standing position.

• Stand upright, place your legs on the width of your hips, slightly bend your knees.

• Sit down and place your palms on the floor in front of your feet.

• Throw your legs back so that the strap is positioned.Muscles of the cortex should be in tension, shoulders above the palms, hips in line with the shoulders and knees.

• Bend your elbows and push up, lowering your chest to the floor (if you want, you can lower your knees to the floor).

• Push your hands off the floor and return to the bar position.

• Bring your legs back to your chest in the starting position.

• Stand up, if necessary, make a jump up, landing on slightly bent knees.

Alternative exercises: running in the support lying ("climber") or jumping rope.

Dumbbell bench squats

Performing a basic exercise, which involves both the lower and upper body, is a great way, as they say, to kill two birds with one stone. In this exercise, for which you will need dumbbells, the main muscle groups of the lower body — the quadriceps, the biceps of the thigh and the buttocks, as well as the shoulders and the stabilizing muscles of the bark — work.

• Take dumbbells in your hands, place them on your shoulders. Spread your legs slightly wider hips and slightly bend their knees.

• Pulling the hips back, bending the knees and lowering the buttocks to the floor, do the squat as if sitting on an invisible chair.Keep your shoulders flattened and your bark muscles tight.

• Squat as deep as you can (without discomfort), keeping your body weight on your heels. Knees should not go forward socks. Reverse the movement to return to the starting position.

• When you straighten up, squeeze the dumbbells up above your head.

Alternative exercises: lunges with lifting dumbbells for biceps, bear squats.

Thrust dumbbell in the slope

In this exercise, the hamstrings, the buttock muscles and the cortex are involved, as well as the major muscles of the upper back, including the broadest, trapezoidal and rhomboid muscles. Use dumbbells and do not forget to follow the technique of execution. You should feel more tension in the buttocks and biceps of the thigh, and not in the lower back.

• Stand straight, spread your legs on the width of your hips, slightly bend them at the knees. Hold the dumbbells on the front of the thighs. The palms should face the body.

• Tighten the bark muscles and push the hips back, and torso forward. The back should remain in a straight position throughout the exercise (do not slouch and do not round the back in the back).

• As you bend down, move the dumbbells on straightened arms forward until they are under your shoulders.

• Bend down until you feel the tension in the back of your thighs. The angle of inclination must be based on your flexibility. From this position, pull the dumbbells up to the chest, bringing the shoulder blades together and bending the arms at the elbows.

• Slowly lower the dumbbells to their original position.

• To return to the starting position, tighten the muscles of the back of the thigh and buttocks, and then straighten up in the lower back. In this movement, the load should not rest on the loins or muscles of the cortex.

• Continue the exercise.

Alternative exercises: assisted pull-ups, dumbbell thrust to the chest with support lying.

Arms with shifting arms and legs

Planck is perfect for developing the muscles of the cortex. This exercise is complicated by its variation, since it uses this muscle group, as well as stabilizing muscles of the shoulders and hips, more actively. You can perform it on your toes or knees, as well as from a high or lower position.

• Take the position of a high or low bar, either resting on your forearms and socks, or on your palms and socks.At any position, make sure that the palms or elbows are just under the shoulders, and the body is lined up in a straight line from the heels to the head. Do not lower or lift the hips.

• From this position, lift one hand off the floor, move it as far as possible to the side and lower it to the floor. Return to the starting position.

• Then lift one leg off the floor, move it as far as possible to the side and lower it to the floor. Return to the starting position.

• Repeat these movements for each leg and arm, and then continue with the exercise.

Alternative exercises: plank with lowering on the elbows, plank with breeding and mixing the legs.

More information about this exercise and its varieties you can find on

Training number 1: "Tabata"

Time: 20 minutes.

Do the "Tabata" program for 4 minutes. It consists of 8 sets of 20 seconds with rest breaks for 10 seconds. Rest between programs for 1 minute. Tip: Download the Tabata timer to your phone for more accurate tracking of intervals.

• Tabata No. 1: alternate push-ups with burrs and squats with dumbbell presses (perform each exercise 4 times).

• Tabat No. 2: alternate push-ups with burrs and pulling dumbbells in a slope (do each exercise 4 times).

• Tabata No. 3: alternate push ups with burpi and bar with moving arms and legs (perform each exercise 4 times).

• Tabata No. 4: alternately perform push-ups with burpy, squats with a press, pull in the slope and a bar with movement (perform each exercise 2 times).

Training №2: "The emphasis on the core"

Time: 30 minutes.

This program includes a dozen straps to focus on the core muscles. You must complete the bar with moving your arms and legs after each exercise. Rest for 2 minutes after each cycle. Repeat the cycle 4 times.

• Push-ups with burpy (60 sec.).

• Plank with rearrangement of arms and legs (60 sec.).

• Squatting with a dumbbell bench press (60 sec.).

• Plank with rearrangement of arms and legs (60 sec.).

• Dumbbell tilt (60 seconds).

• Plank with rearrangement of arms and legs (60 sec.).

• 2 minutes of rest.

Training number 3: "Circle training"

Time: 23 minutes.

This training is a bit more difficult than the others. You start each new cycle with different exercises, performing the first for the longest period of time, and with each successive step, decrease the execution time. Rest 1 minute between cycles.

Cycle 1:

• Push-ups with burpy (2 min).

• Squatting with a dumbbell bench press (90 sec.).

• Dumbbell tilt (60 seconds).

• Slatted bar (30 sec).

Cycle 2:

• Squatting with a dumbbell bench press (2 min).

• Dumbbell tilt (90 sec.).

• Slat bar (60 sec.).

• Push-ups with burpy (30 sec.).

Cycle 3:

• Dumbbell traction in the slope (2 min).

• Plank with permutation (90 seconds).

• Push-ups with burpy (60 sec.).

• Squatting with a press (30 sec).

Cycle 4:

• Plank with permutation (2 min).

• Burpy push ups (90 sec.).

• Squatting with a dumbbell bench press (60 sec.).

• Dumbbell tilt (30 sec).


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