In this workout, jumping rope alternates with regular exercises with your body weight. Thanks to the latter, you will have time to catch your breath a little, but your pulse will not decrease much. As a result, you will work intensively throughout the workout, spend a lot of calories and strengthen your arms and legs a little.
The complex consists of the following exercises:
Do each exercise for 20 seconds, rest for 10 and move on to the next one. After completing the circle, take a break for one minute and start over. Complete three laps.
Jump rope, trying to keep your elbows closer to your body.
Stand at point-blank range lying down, strain your abs to keep your lower back from sagging. During push-ups, do not spread your elbows to the sides so that the angle between the shoulders and the body is no more than 45 °. If you cannot push-ups from the floor, put your hands on a low support and perform the exercise until your chest touches the edge.
Take one jump forward and the other back. The distance should be about half a step.
Perform the usual aerial squats, trying to sink as deep as possible without lifting your heels off the floor.
Jump right and left a step or less away.
Drop down at point-blank range, touch the floor with your chest and hips, with a jump put your feet to your hands, straighten up and clap your hands above or behind your head.
Lunge backwards until your knee touches the floor, slightly tilt your body forward.
Run on the spot, raising your knees low and not forgetting to scroll the rope at the same time.
Run on the spot, trying to raise your knees higher. You can bend your arms at the elbows, turning them palms down, and try to touch them with your knee every time.
Share your impressions of the workout in the comments!
