Pumping: 3 combinations of movements for flexibility and strength. Wake up your muscles.
This warm-up includes three sets of exercises that will help you stretch your muscles while moving, warm up your upper and lower body, and strengthen your core. Spend just 3 minutes and your body will feel completely different.
How to perform the workout
Start with a joint warm-up: tilt and turn your head, twist your arms and legs in the joints, tilt and turn your body. Then proceed to the complex.
The warm-up consists of the following exercises:
- Squat and three transitions.
- “Monkey” walking.
- “Lazy Lizard”.
Set a timer and do each exercise for 60 seconds if you are doing the routine as a warm-up before the main workout. Rest as much as you need between exercises to catch your breath. But try not to stand for longer than a minute.
If you want to do a short workout using only these movements, you can add 1-2 minutes of rest after the circuit and repeat it 2-3 more times.
How to do exercise combinations
Squat and three transitions
Lower yourself into a squat, place your hands on the floor and jump up into a push-up position. Gently lower your pelvis down until it touches the floor. It is important not to do this abruptly, so as not to injure your lower back .
Lift your pelvis and push it back, bend your knees and straighten your arms, stretching your shoulders. Then, at the same time, return to the push-up position and step your left foot forward. Place your foot next to your left palm. Leaning on your left leg and right hand, move your pelvis forward and straighten your right leg in front of your body.
Then place your right foot on the floor and rise from the squat. Repeat the same, only now after stretching your shoulders, place your right foot on the floor and bring your left leg forward. Alternate sides.
“Monkey” walking
Squat down, put your hands on the floor. Step forward with your right foot, put your left hand opposite it, touch the floor with your left knee . Then move your left leg forward and put your foot on the floor, and bend your right leg at the same time and touch the floor with your knee. At the same time, change hands – your right hand will be opposite your left foot. Continue walking forward in this way.
“Lazy Lizard”
Get into a push-up position, then bend your left leg at the knee and place your foot closer to your left palm. Place your right hand slightly in front of your left and lower yourself into a push-up. Then straighten your arms, lift your left arm off the floor and, leaning on your right palm and left foot, move your left thigh forward and straighten your leg.
Jump onto it and turn your stomach to the floor. Stretch your left leg as far back as possible and place it on your toe, bend your right leg at the knee. Place your right hand on the floor a little further than your left. Repeat everything on the other side: push-up, straighten your leg forward, move onto it and return to the starting position.
Which exercise from the workout did you like the most?
KEEP TRAINING
