This workout will perfectly pump both legs and back, as well as provide a little load on the arms and shoulders.
The complex consists of four exercises:
Set a timer and perform each of them for 30 seconds. Rest the rest of the minute and move on to the next one. Do the first and fourth exercises for 30 seconds on each leg, similarly resting between intervals of half a minute. After completing one lap, pause for 60 seconds and start over. Make three circles.
Kettlebells should be chosen not too heavy. Shells weighing 8-12 kg are suitable for women, 16 kg for men.
Take the kettlebell in your right hand. Lunge forward with your right foot, simultaneously lift the kettlebell over your head. Make sure that your hand is close to your head — somewhere at the level of your ear.
Exit the lunge, lower your arm with the weight, take a step forward with your left foot and lower the projectile with an inclination of the body until it touches the floor next to the foot. Make sure that your back remains straight. Straighten up and repeat the same thing over again: lunge with a jerk, then a step with a tilt of the body.
Continue moving for 30 seconds, then rest until the end of the minute. Repeat the same on the other side: lunge from the left leg, tilt to the right.
Put your feet slightly wider than your shoulders, take the weights in both hands. Take the projectile on your chest with your right hand, then at the same time slightly bend your knees, tilt your body and touch the floor with a weight held in your left hand.
During straightening, do a chest lift with your left hand, and lower your right hand at this time. Bend over and touch the floor with the projectile in your right hand. Continue alternating movements every other time.
Take one kettlebell and hold it in front of your chest as you feel comfortable. You can take hold of the body or the handle and turn the projectile upside down. Make a lunge with your right foot. Then, without getting up, turn to the right, going into a squat. After that, turn the body to the right again to be in a lunge with the left foot in front.
Straighten up and raise your right knee to waist level, and then start the whole combination over again in the other direction: lunge back with your right leg, turn left into a squat, lunge left again, straighten with the rise of the left knee.
Place your feet shoulder-width apart, and then take a small step back with your right. Place your left foot on the half-toes, take the kettlebell in your right hand. Tilt the body forward and touch the floor with the weights. Then straighten up, throwing a kettlebell on your chest, turn to the right and lunge sideways with your right foot.
Return to the starting position, tilt forward again with the weight touching the floor and lunge. Continue in the same spirit, and in the next interval, do the same with the other leg.
How are your legs and back? Did you manage to load your muscles?
