Pump Up: 30-Minute Workout to Lose Weight and Build Endurance. Three exercise blocks for a full body workout.
Fitness trainer suggested this interesting complex on his social networks. For the workout, you only need a pair of dumbbells and 30 minutes of free time.
How to do the workout
The workout consists of three exercise blocks. They are all performed strictly according to time, so before you start, download an app with an interval timer and set up work and rest periods. Or stand in front of a large clock to keep an eye on the time.
Each block should be repeated four times. You can take short breaks between them if necessary.
First Block
- Lunge with alternating dumbbell press – 40 seconds.
- Jogging in place with high hip raises – 20 seconds.
- Straightening your legs in a bear plank – 40 seconds.
- Rest – 40 seconds.
– Block 2
- Squat with pulse – 40 seconds.
- Moving to your knees and jumping out of the squat – 20 seconds.
- Full ” fold ” with straightening at the bottom point – 40 seconds.
- Rest – 40 seconds.
Block 3
- Side lunge with body tilt – 40 seconds.
- Skater exercise – 20 seconds.
- Walking plank – 40 seconds.
- Rest – 40 seconds.
How to do the exercises
Lunge with Alternating Dumbbell Press
Take the dumbbells and hold them in your lowered hands next to your body. Lunge back and simultaneously raise and straighten one arm, and bend the other at the elbow so that the dumbbell is level with your shoulder.
To avoid confusion, remember: if you lunge backwards with your right leg, your right arm goes up and your left arm bends at the elbow, and vice versa.
Then, without leaving the lunge, change your arms: stretch the one that was next to your shoulder up, and bend the other one. Exit the lunge and repeat the same with the other leg. Alternate sides every other time.
Jogging in place with high hip raises
Run on your toes, lifting your knees high. Try to accelerate as much as possible.
Bear Plank Leg Extensions
Get on all fours, lift your knees off the floor and distribute your weight between your palms and the balls of your feet. Straighten your legs one by one and return to the starting position. Make sure your lower back doesn’t sag, tighten your abs.
Squat with pulse
Take dumbbells in your hands. Perform a squat , simultaneously bending your elbows and lifting the weights to your shoulders. Pulse, straighten up and repeat.
Transition to knees and jump out of a squat
Place your feet shoulder-width apart, fold your arms in front of your chest, bend your lower limbs slightly. Place your feet on your knees one by one, then squat down in the same manner and jump.
Full “fold” with straightening at the bottom point
Lie on your back, straighten your arms on the floor above your head, stretch your legs. Bend at the hips and knees and hug your knees with your hands. Return to the starting position and repeat.
Side lunge with body tilt
Hold the dumbbells in your arms at your sides. Perform a side lunge with your right leg. Place your right foot not in line with your left foot, but slightly in front, so that the lunge is not exactly to the side, but rather diagonal.
Bend your body forward with a straight back and lower the dumbbells to either side of your bent leg, as if you were about to touch the weights to the floor. Straighten up and repeat on the other leg.
Exercise “Skater”
Perform wide jumps from side to side, landing on one leg. Move your free foot back, behind the supporting one. Bend your body slightly, keeping your back straight, and accompany the movement with your arms.
Walking plank
Get into a push-up position, tighten your abs and glutes. Lower your hands one by one onto your forearms, then return to the starting position. Make sure your lower back doesn’t sag, especially toward the end of the interval.
KEEP TRAINING
Pumping: Lose weight at home without exercise machines and equipment.
Pumping: a complex that will load your muscles well even with light dumbbells.
