Spartan street workout for all muscle groups

The plan of this exercise, we picked six of the most effective exercises that involve complex absolutely all parts of the body. In each exercise from the list will only be given 60 seconds: the pump through the heart and lungs, and muscles get used to force the high tempo of work

. The whole complex is a kind of high-intensity training, aimed at the formation of the correct relief. Do it three times a week: one approach is considered consistent implementation of all exercises intermittently for 15 seconds between them. Rest before the new range - 2 minutes, but only five laps

. Pushups with traction




Emphasis lying relying on hex dumbbells. Pressing, touching the floor feeding. Returning to the original position, continue to raise his right hand - the elbow should be slightly above the parallel line with the floor. Try to pull back, triceps and biceps are connected later. Alternate hands.

Thrust dumbbells to his belt



Grab a pair of dumbbells. Stand so that the body is parallel with the floor, knees can be slightly bent. Do not round your lower back, it is fraught with trauma. At the beginning of the exercise dumbbell hang freely. Without moving the body, first tense the upper part of the shoulder, bending your elbows and squeezing the shoulder blades - here you need to make a short pause and slowly return to the starting position

. Squats with turns



Hold a dumbbell in both hands at chin level. Step forward with the right foot, the left bent at the knee and goes down, not touching the floor - focus on the toes of the left foot and the sole of the right. From this position, expand the body to the right and slowly return to the starting position. Repeat for the other leg mirror.

T-pushup



Take a pair of hex dumbbells and take the emphasis lying. Bend your elbows, lowering the body so that the chest touches the floor. Returning to the starting position slowly raise your right arm up, respectively, and expanding housing. If your body will form something like the letter T at the top of the repeat - everything is done right. Alternate hands.

Cliffhanger



Take the emphasis lying position. Your body should form a straight line from head to ankle. Make sure that your lower back does not change position during replays. Alternately, without increasing the tempo, tighten the legs to the chest.

Squats with dumbbells



Secure the upper end of the dumbbell with both hands. The shell keep upright, raising slightly above chest level. Setting feet - slightly more than shoulder width. The back should be straight, with natural deflection in a waist. Begin the squat with a push hips back, then bend your knees until parallel with the floor. Hold at the bottom and climb smoothly.