Complex "hot body"

Plan training
Takes 3 times a week, perform each exercise for 1 minute without interruption. Take rest 1 minute and repeat the entire complex at first.
Mahi ago
They work the leg muscles, the muscles of the buttocks and stabilizers.
Stand up straight. Perform right-footed lunge back, elbows at your sides. Bend your knees to form a right angle between the thighs and shins. Straighten your left leg and pull the right back, until it reaches the position parallel to the floor. Return to starting position. Perform each exercise for 30 seconds, switch sides.
Ups hips
Work the muscles of the buttocks and legs. Lie on your back, knees bent, feet pressed to the floor. Extend your arms along the body and lift your left leg off the floor, thighs parallel to each other. Lift the hips off the floor. Hold down the left foot on the weight, lower your hips. Perform each exercise for 30 seconds, then switch sides.
"Melting»
Work back muscles. Lie on your stomach, hands at shoulder level, palms facing the floor, feet wider than the hips. Lift the shoulders and chest off the floor and simultaneously straighten your right arm forward at the level of the right shoulder. Raise your left leg and tearing his left hand from the floor, pull it along the back of the body. Return to starting position and change direction. Perform each exercise, alternating sides.
"Swing»
They work the chest muscles, shoulders, arms and stabilizer muscles. Take the plank position, with emphasis on his knees. Raise your right leg on the level of the hips. Bend your elbows and lower chest as close as possible to the floor. Return to starting position. Perform each exercise for 30 seconds, then switch sides.
Squats with leg raises
Work triceps and leg muscles. Sit on the floor, legs bent at the knees, feet pressed to the floor. Uprites brushes the floor behind the hips (fingers facing forward), lift your buttocks off the floor. Bending your elbows, lower your hips as low as possible to the floor and pull your right knee towards the chest. Straightening your elbows, lift your right leg up. Return to starting position. Perform each exercise for 30 seconds, then switch sides.
Twisting on the side
Work your abdominal muscles. Lie on your left side with your feet together, left arm is straight up on the floor, and the right arm extended along the body. Lift the leg. Sit up straight, lift your knees to the level of the chest and straighten your right arm. Return to starting position. Perform each exercise for 30 seconds, then switch sides.
Leg raises
Working muscles outer thigh muscles and stabilizers. Uprites left hand on the floor and take the position of the side straps. Lower the left knee on the floor, bend your right elbow and place your right hand on top of his head. Raise your right leg at the hip level. Lower the leg to the floor. Perform each exercise for
30 seconds, then switch sides.