Pumping: A two-movement complex for a full-body workout
Pumping: A two-movement complex for a full-body workout
Pumping: A two-movement complex for a full-body workout. Try it, it will be fun.
This complex will perfectly load your arms, legs, and core muscles, and also pump up your endurance. The only equipment you will need is a pair of dumbbells and a timer to mark 20 minutes.
How to do the complex
Set a timer for 20 minutes and do the following exercises:
- Man makers – 9 reps.
- Burpees – 11 reps.
Beginners should try light weights of 3-5 kg. Warm up with these dumbbells and if the weight seems insignificant, take heavier weights – those with which you can relatively easily complete 9 Man Makers reps.
Advanced athletes can use heavier weights: 9 kg dumbbells for women and 15 kg for men.
How to do the exercises
Man makers
Get into a dumbbell push-up position. Pull one arm up to your waist, then return it to the floor and repeat with the other arm. Jump your feet closer to your hands and stand up straight.
Take the dumbbells to your chest and hold them close to your shoulders. Squat down, then stand up in one solid motion and press the dumbbells up until your arms are fully straightened at the shoulder joints.
Return the dumbbells to your chest again, then lower your arms, bend over, place the weights on the floor, and come up into a push-up position. Start over.
Burpee
Bend forward and place your hands on the floor. Jump into a push-up position, bend your elbows and lower yourself down.
Touch the floor with your stomach and thighs, then straighten your arms and lift your chest, sharply bend at the hip joints and jump your legs closer to your hands.
Stand up straight and jump up low, clapping your hands behind your head. Repeat from the beginning.
Write how you liked the training. How many laps did you manage to complete?
KEEP TRAINING
