Pump Up: An Outdoor Workout That Will Give Your Legs and Abs a Good Workout.
To perform the complex, you will only need a bench.
This short workout will get your heart rate up, give your legs and butt a good workout, and strengthen your arms and abs. Find a low bench, start the timer on your phone, and get started.
How to perform the workout
Do the following exercises:
- jump into a squat and touch the bench;
- push-ups and mountain climbers;
- stepping onto the bench;
- “scissors”.
Perform each movement for 30 seconds, then rest for the rest of the minute and move on to the next. After completing one circuit, rest for 60 seconds and start again. Do three circuits – this will take 15 minutes.
How to do exercises
Jump into a squat and touch the bench
Stand facing the bench with your feet together. Jump up and spread your feet shoulder-width apart and lower yourself into a squat . Try to go as low as possible, but make sure your heels don’t come off the ground.
Come out of the squat, then jump the toe of one foot onto the bench. Switch legs four times, then go back into the squat. Try to work intensely.
Push-ups and mountain climbers
Get into a push-up position with your back supported by a bench. Tighten your abs, make sure your lower back is in a neutral position and does not sag.
Perform a push-up until your chest touches the bench. Then pull your right knee to your chest, jump and switch legs. Perform four leg changes, then go back into a push-up. Repeat the sequence of movements until the end of the interval.
Stepping onto the bench
Leaning on your right leg, rise up onto the bench. Try not to push off the ground or lean your hands on your thigh: this way, all the load will go to the muscles of your working leg. Also, make sure that your knee does not turn inward during the rise. You can slightly turn it outward.
Slowly lower yourself back down, switch legs and repeat. Continue doing this until the end of the interval.
Scissors
Sit on the bench. Raise your straight legs and straighten your back as much as possible. If the bench has no back, you can hold on to the far edge with your hands, if there is one, grab the one under your hips.
Move your legs up and down in a small range, trying not to let them hit the ground until the end of the interval.
And be sure to write in the comments if you liked the workout.
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