In this complex, you will work without weights, but you will still get an excellent load on your arms and shoulders, hip muscles and abs, as well as improve your sense of balance and joint mobility.
The training consists of the following combinations:
Do each exercise for 30 seconds, then rest until the end of the minute and move on to the next one. When you finish one lap, start over. Do 3-5 laps.
With a jump, go back and repeat the kick in the other direction — leaning on your left palm and right leg, turn your body to the right and straighten your left leg. Return to the starting position and jump into a squat and back again.
Continue in the same spirit, alternating a kick to the side with a jump forward.
Stand up to the bar, tighten your abs and buttocks. Swing back, lift your pelvis up and place your forearms on the floor. At the same time, lift your right leg up as high as you can. Hold this position for 1-2 seconds, come back and repeat with the other leg.
Lunge to the right, drop as low as possible. Then move your straight left leg forward and hold it above the floor. Rise from the squat on your right leg and do the same to the other side.
If you do not know how to do squats-"pistols", after a lateral lunge, move your leg forward, bend it at the knee and place your foot on the floor slightly in front of the support one. Get up in this position.
Sit down, place your palms behind your body, and bend your knees. Place your right ankle on your left knee. Leaning on your feet and palms, lift your pelvis off the floor and straighten your hip joints. Return to the starting position.
Leaning on your left leg and right arm, turn your stomach to the floor, lift your pelvis to the ceiling and straighten your legs. Hold the position for 1-2 seconds, stretching the back of the thigh.
Lift your left leg and right arm off the floor and turn around with your stomach up, throwing the ankle of the raised leg over the knee of the supporting one. Repeat the same in the other direction.
Sit on the floor, straighten your legs and place your hands next to the pelvis, turning your fingers to the sides. Leaning on your hands, lift the pelvis off the floor. Slide your left heel forward on the floor, and bend your right leg at the knee and place your foot on the floor.
Leaning on your left arm and right foot, turn the body to the left, step out into the side bar and lift your right leg off the floor so that the body resembles a star. Hold this position for 1-2 seconds.
Return the right foot to the floor, turn the body around. Leaning on both palms, swing the pelvis back, returning to the starting position. Repeat the same on the other side. Now you will enter the bar on your right hand. Alternate sides every other time and do not sit on the floor until the end of the interval.
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