15-minute workout that will make the whole body more Bashny.Net

Rules for execution h3> Before the start of training do the 5-minute warm-up. To do squats, he swings his arms and legs, tilting and rotating, warm neck and knees. Set the timer for 15 minutes. Do the exercises one after the other, taking a break only when necessary. Repeat the cycle of all exercises many times as you have time for 15 minutes. Repeat exercise a day, 3 times a week. Try to increase the number of cycles. After 3 weeks, increase the training time by 20 minutes.

Sumo Squat with jumping out h3>

Legs wide apart, toes turned outwards. Pull your hips back and squat to a right angle at the knees. Tighten your buttock muscles. Jump out upwards and gently descend. Do 12 repetitions.

Push-ups with a show of hands h3>

Stand in the bar. The legs, back and neck in a straight line. The muscles of the legs and abdomen tense. On the inhale bend your elbows to a right angle, falling down. On the exhale, lift up one arm and touch the opposite shoulder. Return to starting position and repeat with the other arm. You can lap. Do 12 repetitions.

Planck jumping out h3>

Stand in the bar. The legs, back and neck in a straight line. The muscles of the legs and abdomen tense. Jump to pull legs palms. Then jump out, raising his arms up. Return to the "stress-squat" and a jump back to the starting position. Repeat 12 times.

Planck pulling the tribe h3>

Starting position - bracket with a support on the elbows. Pull your left knee to the left elbow. Return to starting position. Follow the other legs. Repeat 12 times.

Jumping up and away h3>

From crouch jump out up and away. Then repeat in the opposite direction. Do this exercise 12 times.

Plank with a show of hands h3>

Stand in the bar. The legs, back and neck in a straight line. The muscles of the legs and abdomen tense. Slowly raise your right hand to the position parallel with the floor, with the move your right foot to the side. Return to starting position and repeat with the other arm. Do this exercise 3 times on each side.

Jumping pulling your knees to your chest h3>

The heels shoulder-width apart, knees prisognuty hands in front of chest. Jump out and bring your knees up as high as possible to the chest. Gently landed. Repeat 12 times.

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