This time I decided not to limit myself to just one video with interval training and add a few simple exercises — one for the lower body, and the second is complex.

So there will be a lot, a lot, a lot of Zuzana in this post :)

Interval training

Let's start with a brief overview of the exercises that will be performed in conjunction in interval training. Four fairly simple exercises that are able to do everything.

The withdrawal of the arm with the weight forward from the half-sitting position. You should choose for yourself the optimal weight with which you could reach the end of the interval training. During the exercise, the arm with dumbbells is straightened all the time and in the upper position should be parallel to the floor. The main effort you make is when you bring your arm up from the squat. This is done not so much by the hand as by the efforts of the hips at the moment when you straighten your leg. The back is straight, the stomach is retracted.
Jumping with a change of legs. During the exercise, make sure that the angle in the knee is 90 degrees. Keep your back straight, stomach retracted, shoulders deployed.
Push-up with jumping up. Perform a push-up, then bring your legs through the jump to your hands and jump up. Watch your back — there should be no deflections in the lower back. The body with legs should form a straight line. A lightweight version is push—ups from the knees. Complicated — push-ups with the pelvis raised up.
Side twists. During the execution of these twists, try to reach the elbow of the hand to the knees and rest as little as possible on the other hand.

Interval training consists of three rounds. In each round, you perform a bunch of "5 jumps with a change of legs — one push—up with a jump up - 5 jumps with a change of legs" 8 repetitions, then the withdrawal of the arm with the weight forward from the half-sitting position 20 times for each hand and complete the first round with side twists 20 times on each side. Ideally, you should last 3 rounds. Beginners can try their hand and complete 1 round.

Bonus

As a bonus, I want to offer you two videos with very simple exercises. The trick is that it's easy to perform them for 10 minutes and during this time have time to do 100 or the maximum number of times that your body is capable of.

A bunch of "push-ups, jumping back and forth and jumping up"

Exercise "dead man"

And the last exercise is for those who care about the lower part of the body, for which you will need a reliable chair. Perform 100 ligaments for each leg "lifting to a chair with lifting the leg-squat".