Pumping: Animal Flow Complex for Flexibility and Strength. You don’t need any equipment or mat, just your body.
The combinations of exercises in the Animal Flow fitness system resemble a beautiful dance, where each movement flows into the next. All this is done smoothly and calmly, but at the same time requires significant effort and sufficient flexibility.
We’ve put together a few interesting moves and combinations that will give both your upper and lower body a good workout, and will also help stretch your shoulders and hip muscles .
How to perform the workout
The complex consists of the following movements:
- Rollover and side stretch.
- Back stretch, lunge and leg extension forward.
- Squat with a forward jump.
- Transition from squat to pistol position.
At first, it may take you a little while to master and remember the movements. Once you feel like you have the routine down, start the timer. Do each exercise for 40 seconds, resting for 20 seconds between each. Once you complete the last one, you can take a 60-second break, then start again. Do three rounds.
How to do exercises
1. Flip and side stretch
Sit on the floor, bend your knees, place your palms behind your pelvis. Raise your left arm and right foot at the same time. Leaning on the limbs that remain on the floor, turn to the right and stand with your stomach down.
Then lift your right leg and left arm again and return to the starting position. Raise your pelvis as high as possible, straighten your right arm behind your head and stretch, stretching your side .
Return to the starting position, place your hand on the floor and repeat on the other side.
2. Back stretch, lunge and leg forward
Get on all fours, then lift your knees off the floor, push your pelvis back and straighten your back and arm. From this position, push your body forward, moving into a push-up position, and immediately bend your right leg at the knee and bring it to your right elbow. Hold for a second.
Place your right foot on the floor next to your right palm. Then lift your right arm and bend it at the elbow. Leaning on your right foot, lift your left leg, move it forward and straighten it. Then move it back, jump with both feet at once and return to the starting position.
Repeat on the other side.
3. Jump squat
Lower yourself into a squat. Reach your arms forward and to the side and place them on the floor. Using your palms , jump both feet to the side and then stand up from the squat. Repeat on the other side.
4. Transition from squat to pistol
Stand up straight, bend your right leg at the knee, without bringing your hip forward. Lower yourself down, touch the floor with your knee. Then shift your body weight back, tuck your toe in, and smoothly roll onto your right foot. Straighten your left leg, and then rise from the pistol.
If you don’t know how to do this exercise yet, after rolling onto your right foot, place your left foot on the floor slightly in front. Rise up, leaning on both feet, but more on your right.
After that, repeat the same with the other leg. Bend the left knee, lower into a squat, roll onto the left foot and rise from the ” pistol ” on the right leg. Alternate sides every other time.
Share your impressions of the complex in the comments. Which movement was the most difficult?
KEEP TRAINING
Pumping: A two-movement complex for a full-body workout
The Pumping: 4 types of push-ups to work your arms and chest
