Full body exercises at home. The best exercises for girls at home for the whole body

Going to the gym can be a big problem for some people. After all, not everyone has the opportunity to regularly go to workouts in the gym. There can be many reasons for this: a heavy and unstable schedule at work, constant stress and lack of lunch, as well as financial problems, and this is not a complete list. Therefore, if it turns out to go to the gym, then the effectiveness of such training will not be very high. But what if you want to train and keep all your muscles in good shape? There are several options, but today we will talk about home training. This article lists the top 10 best full body workouts at home.

Home workout exercises

Squat + Pistol

Regular squats are a great way to tone your entire lower body. And for an additional load on the legs, you can use “pistol” squats, which will complicate and make it harder to perform squats, and subsequently, lead to stimulus and growth of leg muscles. If you find it difficult to squat with a pistol, then start with normal squats to the maximum, and after 1-2 weeks, you can try to try to squat on one leg, but helping yourself while holding on to a support.

Lunges

Lunges can be performed after squats. Although a huge number of different muscle fibers are involved in this exercise, the gluteal muscles and quadriceps take the brunt of the blow. With this exercise, you will not build up huge muscles for yourself (since it refers more to relief, rather than mass-gathering), but it’s easy to work out your legs, and especially the gluteal muscles, well. This exercise is also often used by girls in their practice to pump up the gluteal muscles. Do this exercise for 12 to 15 reps.

Twisting on the floor

Twisting is good for developing core muscles. This is a good exercise for the entire press, which can be performed in various variations, focusing on the oblique or rectus abdominis muscles. A good press is, first of all, a good protection of all internal organs, as well as an important element of a healthy and beautiful body. A sufficient number of repetitions here will be a range in the region of 15 to 25 repetitions.

Pushups

Another great upper body exercise is push-ups. When push-ups, a sufficiently large number of muscle fibers are included in the work. When you push up from the floor, your chest, triceps and shoulders work well, and the biceps and back are also included in the work, like stabilizer muscles. And to perform this simple exercise, you only need a flat plane. When doing push-ups, you should always keep your back straight, and also lower your torso smoothly and under control to the lowest point. You can also change the emphasis on working muscle groups by the location of the elbows. For an emphasis on triceps, for example, bring your elbows under you, and for the chest, on the contrary, you need to spread your elbows, but here it is important to feel your muscles well (the so-called mental connection). In this exercise, it will be enough to perform 20-30 repetitions.

burpee

This exercise was borrowed from CrossFit. Burpee is a fairly intense exercise that allows you to burn an additional "portion" of calories. When performing this exercise, the muscles of the arms, chest, cortex, buttocks, thighs and quadriceps are included in the work. Burpees (original title) covers almost every type of workout, as you can develop both endurance and explosive power. But most importantly, you can do this exercise anywhere. For this exercise, 15-20 repetitions will be enough.

Vertical push-ups against the wall

For a high-quality study of the shoulder joint, use push-ups against the wall. Vertical push-ups will allow you to pump your shoulders well, especially their middle bunch. As you know, thanks to the middle beams, the shoulders become wider. This exercise can replace the standard bench press at the gym. It is quite heavy, but effective exercise. Use it in your workouts if you want to visually become wider.

Dancing

Surprisingly, dancing puts a positive strain on the heart muscle, so dancing can be described as a good cardio workout at home. But a good cardio workout needs oxygen, so always ventilate the room before exercising and keep the windows open while exercising. All you need is to choose the right music and rhythm, well, then it's a matter of technique. Dancing also allows you to relieve stress after a hard day at work and raise your mood to a positive level.

Exercises with additional equipment:

Reverse pull-ups

To work out the biceps, you can use pull-ups with a reverse grip in your practice. This exercise has a good effect on the biceps, but such pull-ups should not be performed in full amplitude. You should not go down to the end, and also use the buildup. Get down smoothly and under control, and for additional load, hang a vest or kettlebell on yourself. This will give additional stress to the muscles, which will lead to even greater hypertrophy. Do these pull-ups for 8 to 12 reps.

Traditional pull-ups

Most beginner athletes are well aware that pull-ups grow back muscles well. Yes, indeed, this is a great basic back exercise, which was adored by the great and unique 7-time Mr. Olympia Arnold Schwarzenegger himself. Looking at his back, we can safely conclude that this is one of the best exercises for working out the back, which will make your back bigger and stronger.

Alternate raises of dumbbells in front of you

Since we used vertical push-ups to train the middle part of the deltas, for the front beam, you can use alternate dumbbell raises in front of you. This is an isolated exercise for your delts. It is good because it allows you to accurately work out your deltas, namely their front bundle. With the right technique, only the front beam will work for you, which will emphasize and highlight this muscle.

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Description of the exercise

How to start losing weight at home? Any new business must begin with a great desire. If the workouts are short-term, irregular, if you borrow through force, then you will not see positive dynamics, and you will remain with the same weight and in the same physical form with which you started. Therefore, you should firmly set goals, gather all your will into a fist and start practicing. What to buy for home practice

Instructors of fitness centers advise to have for exercising at home: collapsible dumbbells with adjustable weight from 3 to 16 kg, a narrow bench with elastic upholstery, special floor mats for exercising. You also need a special form of fabrics that allow air to pass through and absorb moisture well, comfortable shoes and gloves to avoid the appearance of corns on the hands.

How often to exercise to lose weight at home? Classes should be weekly. It is better to practice 3 times a week, with an interval of one day between each session. The optimal time for training is 11 - 13 hours or 17 - 19 hours. Each set of exercises that you will use is effective for 3-4 weeks, after which the body adapts to the loads and you need to either increase them or change the complex itself. Warm-up We start training no earlier than two hours after eating and finish at least 2 hours before bedtime. To warm up and prepare the body for exercise, running in place with high knees is best suited, 2 to 3 minutes will be enough. Then we spend 3-5 minutes on tilting the torso in different directions, forward and backward, rotational and swinging movements of the arms to warm up the shoulder joints. You can understand that you are ready for further exercises by light perspiration and by the feeling of muscle fullness.

Performing an exercise

Exercise #1 - Squats

1. Starting position - legs wider than shoulders, hands on the waist or behind the head, feet pressed to the floor.
2. We do a squat, inhale.
3. Return to starting position - exhale. The squat should be done as low as you can. The back should be straight, you can not lean forward.

Note: you need to start with 1 set of 20 exercises, later at least 3 sets of 20 exercises with a pause of no more than 1 minute; after a few weeks, you can do this exercise with dumbbells in your hands, gradually increasing their mass.

Exercise #2 - Lunges on one leg

1. Starting position standing. Hands on the waist.
2. Take a long step on one leg.
3. As you inhale, lower your back knee to the floor.
4. As you exhale, return to the starting position.

Exercise number 3 - Divorce arms with dumbbells to the sides

1. Lie on the bench with your back, holding dumbbells in your hands.
2. Raise your arms above your head, while inhaling, spreading them to the sides as low as possible.
3. As you exhale, return the rivers to their original position.

Exercise number 4 - Lifting arms with a dumbbell

1. Lie down on a bench. Grab a dumbbell with both hands, raise your straight arms above your chest.
2. As you inhale, gently move your straight arms back
3. As you exhale, return to the starting position.

Exercise number 5 - Torso twists

1. Pick up a long stick (1.5 m). Put the stick on your shoulders, grab the edges with your hands and bend forward, keeping your feet shoulder-width apart.
2. The torso must be rotated so as to twist it as much as possible.

Exercise number 6 - Raising the legs from a prone position

1. Lie down on the mat so that you can grab onto an immovable object (for example, a sofa) with your hands.
2. Bend your knees and as you exhale, raise them above your head.
3. As you lower your legs, inhale.

Exercise number 7 - Raising the legs from a prone position

1. Sit with your feet under the sofa.
2. Bend your knees, lower your head to your chest, hands on your stomach.
3. Maintain this position as you exhale as you touch the floor and as you inhale as you rise forward.

For the effectiveness of weight loss exercises, you should take long walks in the fresh air at least 2 times a week, exclude all flour products, fatty foods and sweets from the diet, and also practice fasting days. Dinner should be light, and at least once a week, eat only raw vegetables and fruits. When stressed, instead of sweets, it is better to use vitamins.

What to do if you need to lose weight, but there is no way to visit a fitness club? A good result is achievable at home. It is necessary to perform daily fat-burning exercises for the whole body and follow a moderate diet for weight loss.

To lose weight, you need to change a sedentary lifestyle that slows down metabolism, to the most active one. Morning should start with exercises, and for home training, allocate half an hour of evening time. During the day, use every opportunity for physical activity.

For fat burning, it is useful to replace the trip in the elevator with climbing the stairs, and before going to bed, take a short walk.

Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and maintaining health, it is important to follow simple recommendations:

• Remove pastries and bread from the highest grades of flour from the diet.
• Steam or boil food.
• Eat fruits and vegetables rich in fiber.
• Do not eat at night, the last meal no later than 2 hours before bedtime.
• Drink clean water.

Full body exercises – for weight loss and keeping in shape is a must. When drawing up a home workout program, it is necessary to take into account the targeted study of problem areas and the state of health. Experienced fitness instructors recommend using effective exercises to strengthen and lose muscles.

Back

"Bending forward" is one of the most effective movements for strengthening and slimming the back. To work out the muscles that straighten the spine, you need to regularly stand on the "Bridge".

Retraction and retraction of the shoulder blades improves blood circulation in the trapezius and rhomboid muscles, and also reduce the fat layer of the neck-collar zone. The Dumbbell Plank exercise vigorously burns fat due to the work of the latissimus dorsi, and the Boat does an excellent job with cellulite on the lower back.

Breast

Dumbbell bench presses work both types of fibers, which makes it possible to lose weight without losing muscle mass. Women are able to perform the “Wall Push-ups” exercise for a large number of repetitions, thereby providing the necessary intensity for fat burning.

The systematic execution of the “Dry Brass” exercise will keep the muscles in good shape, and the static load during the “Squeezing of the palms” will add elasticity to the chest.

Important to remember: Dieting is the determining factor in losing weight of the female breast, and physical activity helps to maintain a beautiful shape.

Legs

For weight loss of the legs, as well as for working out the muscles of the whole body, various variations of the Squat exercise are used. Side lunges will perfectly load the legs from the outside.

The Scissors exercise or squeezing the ball with your knees will cause the adductors to intensely burn fat on the inner surface of the thigh. Regular performance of the “Bicycle” exercise forms a slender knee area and carefully works out the joints. Rises on socks, standing or sitting, will reduce swelling and give relief to the lower leg.

Hips

Stepping onto a stable stool with a knee up is an effective exercise for slimming legs.

"Short lunges" purposefully load the hips, give them relief.

When special attention is required to the inner surface, Plie Squats must be added to the set of exercises. To burn fat on the outside of the thigh, you need to practice swinging your leg to the side while standing.

Buttocks

Exercise "Deadlift" is useful for the muscles of almost the entire body and increases the tone of the gluteal muscles. For intensive weight loss of the buttocks, it is necessary to perform "Legs back" and wide lunges.

"Hyperextension" is a good alternative to the deadlift, the exercise does not load the knees and quadriceps. The "gluteal bridge" effectively increases the volume of muscles, and also reduces the fat layer on the lower back and buttocks. The Butt Walk exercise strengthens the pelvic floor muscles and works out the hamstrings.

Arms

"Reverse push-ups" based on a chair or the edge of the sofa, perfectly load the triceps area, and remove fat from the armpits. Various variations of arm curls tighten and strengthen the anterior shoulder muscle group.

Exercises "Scissors" and "Crescent Moon Rotations" burn fat evenly from the surface of the hands. "Dumbbell up press" involves the triceps, trapezius and deltoid muscles in the work, creates a beautiful shape of the shoulder girdle.

Stomach

Regular crunches work great on the upper abs, while the reverse crunch exercise reduces fat and strengthens the muscles of the lower abdomen.

"Side and oblique twists" emphasize the waist, and the exercise "Tilts to the sides" eliminates fat deposits on the sides. “Circular rotations of the legs” have a complex effect on the muscles of the press. To tighten the bulging belly, you must systematically do the exercise "Vacuum".

Waist

For a slender and attractive waist, you should do “Torso turns to the sides” or “Mill”, which cause the oblique muscles of the abdomen to contract intensively.

Exercise "Turning legs lying on the floor" actively burns fat in the problem area, and strengthens the press. The Side Bridge and Side Leg Raises are excellent for toning the lateral muscles and reducing waist circumference.

Neck

For noticeable weight loss of the neck, exercises should be done in a complex way in the same way as for the muscles of the whole body. "Mobile bridge against the wall" should be supplemented with tilts and tilting of the head.

Hand resistance is used to increase muscle tone.

Effectively burn fat reserves exercises "Rotation of the head" and "Letter of the nose." It is necessary to perform neck slimming exercises slowly and for a large number of repetitions.

Face

Writing words in the air with a pencil clenched between your teeth increases the weakened tone of the muscles of the face. Patting the area of ​​​​the second chin with the back of the hand will force the muscles of the face to participate in burning fat.

Repeating all the vowels, raising and lowering the corners of the lips perfectly corrects the lip area. Exercises “I got water in my mouth” and “Childhood” effectively tighten the cheeks. To train the eyelids, you need to attach your fingers to the corners of the eyes, pull the skin to the sides and at the same time clap your eyes.

A set of exercises for training

For uniform weight loss, it is better to work out the muscles of the whole body, and not focus on individual exercises. In order to achieve noticeable results, you need to learn the correct execution technique and follow the exercise system. Fat burning workouts should be done daily. The lesson should begin with a warm-up, and after the main part, a hitch is required.

Warm up

Allocate 10 minutes to prepare for the workout. Dynamic warm-up will increase the heart rate and give the muscles elasticity, and the articular warm-up will improve blood circulation in the ligaments and tendons. Running in place, with your knees up, will increase blood flow to your muscles and raise your body temperature. You need to start the warm-up at a calm pace, without a strong range of motion.

Your workout should include:

• Tilts and circular movements of the head;
• Rotations in the shoulder and elbow joints;
• Raising your arms up and spreading to the sides;
• body rotation;
• Twisting and various inclinations of the body;
• Rotational movements and hip swings;
• Leg curls and foot rotations.

Squats

For the correct execution of the exercise, you need to put your feet shoulder-width apart, placing them in the same plane with your knees. Keep your back straight, with a deflection in the lower back, lower your arms along the body. Bring the shoulder blades together, take the pelvis back, and sit down while inhaling. Bend the hips to parallel with the floor, and the weight of the body must be transferred to the heels. Rise, exhaling at the top of the rise.

When doing squats, you need to control the main points:

• In the lower position, do not bring your knees forward behind your feet.
• You can't stand on your toes.
• It is forbidden to round the upper back and lower back.
• When lifting, do not bring your knees together.

Lunges

At the beginning of the exercise, put your feet hip-width apart, then take a step forward and sit down smoothly. Transfer the load to the front leg, stretch the other and rest on the toe. The back is straight, with a natural deflection in the lower back, the palms are located on the belt.

The knee joint of the working leg is bent at an angle of 90 ° and is under increased load, so it is important not to allow the knee to protrude beyond the toe of the foot. Exhaling, rise up, and place the working leg next to the supporting one.

"Buttock Bridge"

The correct technique for performing the exercise does not provide for any special aspects. Lying on your back, pull your legs to the body and bend at the knees. Strongly rest your heels on the floor shoulder-width apart, pull in your stomach and squeeze your buttocks.

Exhaling slowly, raise the pelvis off the floor so that the body straightens in a line and the back slightly arches. Hold in the upper position for a few seconds, and as you exhale, gently return the pelvis to the floor.

"Bridge"

To perform the exercise, you need to lie on your back on the floor, bend your arms and legs. Place your feet and palms shoulder-width apart and press firmly to the floor. Gently lift your buttocks off the floor, and arch your back in an arc, lifting your pelvis up. Keep your head in a natural position, do not hold your breath. After a pause, slowly lower the body down.

When performing the "Bridge" it is important to remember:

• You can not do the exercise without a preliminary warm-up.
• The buttocks should be raised above the head and shoulders.
• Arms and legs should be straightened as much as possible.
• You can not perform the exercise only by extending the arms and legs.

"Superman"

Lying on your stomach, stretch your arms forward and keep straight. At the same time, lift your arms, chest and shins off the floor, exhale. Tighten the lower back, bending as much as possible in the lower back, while not tearing the hips off the floor.

Hold this position for 5 seconds, and slowly lower while inhaling. For those whose muscles are not ready for the load, it is recommended to alternately raise opposite arms and legs.

Hanging over the floor

Hanging over the floor, well known as the "Plank", does not have additional movements, so the nuances must be strictly observed. Lying on your stomach, place your elbows at shoulder level so that unnecessary tension is not created in the joints. Clasp the brushes in the lock, legs straight. With a close setting of the feet, it is more difficult to hold the bar.

Before getting into the bar, you need to tighten your stomach, straining your abs, and slightly round your back.

In the correct position, the even body hangs over the floor, resting on the hands and toes. The lower back should be kept tense, not allowing the abdomen to sag. The head is in a position where the chin is perpendicular to the spine. While holding the bar, breathing is even and without delay.

Push ups

The starting position for push-ups is the emphasis lying on straight arms, with a shoulder-width setting. The distance between the feet does not affect the performance of push-ups. Keep the body straight, straining the buttocks and abdominal muscles. Bending your arms, take a deep breath, and touch the floor with your chest. Exhale smoothly throughout the entire lifting of the body.

When performing the exercise, it is important:

• Observe the setting of the palms at the level of the middle of the chest.
• Avoid bending in the lower back.
• Avoid strong flaring of the elbows and sagging of the hips.

"Jumping"

In order to prevent various injuries, you need to warm up your ankles and knee joints before jumping. In the starting position, put your feet together, lower your arms along the body.

Lower your shoulders, tighten your abs, keep your back straight and a little tense. With an explosive effort of the muscles of the thigh and lower leg, push the body up, stretching the feet. Land on your toes, slightly bouncing your knees.

Leg raise

To perform the exercise, you need to lie on your back and press your lower back tightly, put your hands along the body. With the effort of the abdominal muscles, tear the hips off the floor and, exhaling, raise them to an angle of 60 °. Hold your legs up for 2 seconds, and lower while inhaling, without touching the floor with your heels.

In order not to reduce the load, you can not tear your head off the floor.

Beginners and women with weak abdominals should start with alternating leg raises.

"Rotation of legs"

Sitting on the floor, lean with straight arms on the floor behind the torso. Straighten the legs at a 45° angle so that the body resembles the letter "V". On the exhale, turning the pelvis, lower the legs in a circular motion closer to the floor.

Continue the rotation, turning the pelvis to the other side, and return the legs to the starting position. The exercise should be performed alternately in each direction.

"A bike"

Before starting to perform bicycle crunches, you need to take a supine position, pressing your lower back. Bend your thighs at a 90° angle, keeping your shins parallel to the floor.

Raise your shoulders, and interlock your fingers behind your head. As you exhale, pull your knee to the opposite elbow while stretching the other leg. When performing rotational movements, it is necessary to additionally strain the press.

"Scissors"

Important: the exercise is performed only on a hard surface. Lie on your back, bend your hips and stretch your arms along your torso. Place your palms under the buttocks, put your feet on the floor.

After inhaling, raise the shins and stretch out the socks. With the strength of the abdominal muscles, hold the legs above the floor at an angle of 30 ° -90 °. First, spread your legs to the sides, then bring them together and cross.

"Twisting"

Lie on your back, clasp your fingers behind your head, and spread your elbows to the sides. Beginners are allowed to cross their arms over their chests. Bend your hips and place your shins on a piece of furniture. Exhaling, twist the body, and pull the shoulders to the pelvis.

In the final position, the back is rounded, and the abdominal muscles are strongly contracted. You can not bring your elbows together and strain your neck, and press your chin to your chest. On inspiration, return the body to a horizontal position.

Hitch

After the load, it is necessary to normalize the pulse, lower the heartbeat, and relieve the tension of the nervous system. A properly performed hitch contributes to rapid recovery after exercise, and the return of contracted muscles to their original state. Stretching will increase the elasticity of the ligaments and muscles, improve blood circulation in the body, and help eliminate toxins from the body.

For an effective hitch, you should perform simple movements and exercises:

• "Dizziness";
• Pressing the elbow to the shoulder;
• Pull your elbow behind your back;
• Tilts reclining or with support;
• Reduction of hands behind the back;
• Stretch marks in the doorway;
• Exercises "Crescent" and "Cobra";
• Pull your leg back.

"training program"

Monday

At the beginning of the week, strength training should be done to strengthen the muscles, since the body is well restored after the weekend. Before training, you need to spend 15 minutes. active warm-up of the whole body to prepare the muscles and ligaments for the upcoming load. Perform all exercises for 15 repetitions in 3 sets.

The main workout includes exercises for all muscle groups:

• "Deep squats";
• "Wide lunges" - a given number of repetitions is performed with each leg;
• “Plank with dumbbell pull” - you need to do 15 repetitions with each hand;
• "Push ups";
• "Dumbbell press up";
• "Bending arms with dumbbells";
• "Twisting";
• "Leg raise".

For aerobic exercise, jumping rope is well suited, you must perform 3 times for 60 seconds. As a hitch - 10 min. stretching of all muscles.

Tuesday

Day of circular training, perform all exercises alternately for 15 repetitions. For training you need to do 3 circles. To prepare the heart for the upcoming load, it is necessary to include running in place in the warm-up.

Exercises of the main complex:

• "Plie-squats";
• "Push ups";
• "Buttock bridge";
• "Superman";
• "Scissors";
• Jumping in place - 30 times.

Breathing exercises should be added to the hitch to bring the heart rate back to normal.

Wednesday

Day of strength and aerobic exercise. The main workout includes 3 sets of exercises, each should be performed for 20 repetitions. Given the activity of the upcoming workout, the warm-up should include rotational movements, warming up the joints and ligaments.

The lesson consists of exercises:

• "Squats" with raising hands in front of you;
• “Taking the legs back” - perform 20 repetitions with each leg;
• "Reverse push-ups";
• "Hyperextensions";
• "A bike".

As a hitch - 5 minutes. stretching the legs and back, and for fat burning, walk for 30-45 minutes.

Thursday

It is necessary to perform a workout with an emphasis on problem areas. A short warm-up is made up of rotational movements of the legs and arms. To increase the fat burning effect, perform all exercises for 20 repetitions in a circle, with a rest between sets of 30 seconds.

For the lesson, do 2 circles, which include:

• "Wide lunges" - do 20 repetitions with each leg;
• "Push-ups from the wall";
• "Buttock Bridge";
• "Extension of the arm up" with a light dumbbell;
• "Superman";
• "Mahi leg to the side";
• "Twisting";
• Jumping rope - 30 sec.

During the hitch, it is good to stretch the muscles of the arms and legs, to do breathing exercises.

Friday

In training, you should work out the maximum number of muscles, for this, perform 2 sets of all exercises. To increase the effectiveness of the lesson, the warm-up should include swings, rotations of the arms and legs, as well as turns and tilts of the body.

In each approach, do 15 repetitions of the following exercises:

• "Short lunges" - do 15 repetitions with each leg;
• “Retracting the legs back” - do 15 repetitions with each leg;
• "Bridge";
• "Push ups";
• "Squeezing the palms in front of the chest";
• "Twisting";
• Leg Rotation – Perform 15 reps on each side.

As a hitch, do 50 jumps in place and stretch the whole body.

Saturday

Add exercises to work out problem areas in your workout. In the first part of the lesson, perform alternate exercises on the legs - 2 sets of 15 repetitions, after that, similarly work out the upper body. Press exercises are performed separately.

Include in the warm-up running in place with knees raised, and in the main workout:

• "Squats";
• "Taking the legs back";
• "Side lunge";
• "Buttock bridge";
• Before working out the top, do 50 jumps in place;
• "Dumbbell bench press";
• "Superman";
• "Push ups";
• "Hanging over the floor" - 60 sec.

To increase fat burning, perform jumping rope 2 times for 60 seconds. The hitch should begin with breathing exercises and stretching the legs.

Sunday

Day of muscle recovery and active aerobic exercise, you need to take a walk for 60 minutes.

To start hormonal processes, before cardio training, you should perform two sets of exercises for the press:

• "Twisting" - for the maximum number of times.
• Bicycle - 20 reps with each leg.
• “Lateral tilts” – only 50 repetitions.

For aesthetic weight loss and maintenance of tone, daily exercises for the muscles of the whole body are necessary, as well as strict adherence to the diet and aerobic exercise. It is necessary to learn and follow the correct technique in order to avoid injuries and increase the effectiveness of home workouts.

Full body exercises for weight loss: video

Fat burning workout, exercises for the whole body, see the video clip:

4 exercises for a perfect body, find out in the video:

A set of exercises for the whole body can be done in the morning, afternoon or evening. Want to extend your workout to burn more fat? Just repeat the whole cycle two or three times!

Mahi legs

Exercise for the legs and abdomen.

Lying on your back, bend your knees, feet on the floor. Pull your left knee to your chest, clasping your thigh with your hands and lifting your head off the floor. Straighten your right leg off the floor and swing it up and down. Return to starting position. Pull your right knee to your chest, straighten your left leg above the floor and swing.

Do 10-20 times on each side.

Pushups

Exercise for the upper body with an emphasis on the chest.

Get on the floor on your knees and hands, palms approximately under your shoulders or wider. Perform push-ups by bending your elbows. Do not lift your pelvis up!

Do 5-15 times.

Triple Lunge

Full body exercise, focusing on all sides of the thighs, muscles of the buttocks and lower abdomen.

Stand straight, put your hands on your belt, feet shoulder-width apart.

Lunge forward with your right foot, bringing your left knee to the floor (the angles at both knees should be straight). Return to starting position.

Take a wide lunge to the right with the same foot. At the same time, put the foot parallel to the left, bend the knee at a right angle. Return to the starting position again.

Lunge back with the same leg, directing her knee to the floor. Do not lower the pelvis below the knee in front of the standing leg, the back is straight all the time.

Return to the starting position and repeat with the left leg.

Do 8-10 times on each leg.

Angle leg raise

Abdominal exercise.

Lying on your back, place your arms along your body, palms down. Raise your straight legs about half a meter above the floor, at the same time lower your chin to your chest. Lock this position, then, bending your legs, pull your knees to your chest. Straighten back to the raised position, lock it in place and lower your feet to the floor and tilt your head back.

Do 5-10 times.

Reverse push-ups

Upper body exercise with an emphasis on the back of the arms.

Stand with your back to a support - a sofa, an armchair without wheels, a chair resting against a wall. Lean on it with your palms, put your straight legs on the floor with your heels so that the body is vertical. Bend your arms, lowering your pelvis to the floor, and straighten them. Feet just lie on the floor, do not lean on them!

Do 5-15 times, you can rest.

triple squat

Exercise for the whole body, with an emphasis on the muscles of the hips, buttocks, back, lower abdomen.

Stand straight, feet shoulder-width apart, stomach pulled in. Rest your palm in your palm vertically in front of your chest, bring your shoulder blades together.

Squat down without lowering your pelvis below your knees.

Stand up, lift your bent right knee towards your chest. Put your foot in the starting position.

Lean forward without lowering your head below your chest. During the tilt, the arms are extended forward parallel to the floor, the fingers are intertwined and the palms are directed forward.

Return to the starting position and repeat, bringing your left knee up to your chest. Do not rush, the movements are measured and smooth. If necessary, place your hands on the support while you squat and raise your knee.

Do 10-14 times.

Learn these exercises and you will never pay for a fitness club membership again.

You can exercise anywhere using only your own weight.

We offer exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are a staple in many high intensity workouts. These workouts are intense and fast.

You quickly do the exercises in less than 30 minutes. This means you can be in great shape without going to the gym, spending hours exercising, or using special training equipment. (Seriously, it's science.) Enough to know correct movement.

Here is a list of exercises designed by personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for those who want to train anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for a variety of fast, high-impact workouts that are possible anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating» instructions as best you can. Know that it is better to do just a few repetitions of each movement perfectly, and not to do many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Position your feet shoulder-width apart.
• Maintain plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• As you lower, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders rise towards your ears.

How to make it easier:

• Set your feet wider for better stability.
• Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Tighten your gluteal muscles.
• Your body should be in one line from head to toe.
• Tighten your chest.
• Press your chin.
• Direct your gaze to the floor.

• Lifting or sagging of the buttocks.
• Raise your head.
• Staying in position if the body is not in a straight line is a good exercise only if you do it right.

How to make it easier:

• Hold the position for a shorter period of time.

3. Bridge buttocks

How to do:

• Lie on your back.
• Place your feet flat on the floor, shoulder-width apart, toes pointing forward, knees bent.
• Pull up your belly.
• Push off with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right hand.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Hold a firm plank position.

• Allow your shoulders to move out of line directly above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap your left shoulder lightly with your right hand.
• Return your hands to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift weight as you tap your shoulders.

6. Squats

How to do:

• Position your feet somewhere between your hip joint and shoulder width.
• Place your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Squat down as deep as you can.

• Bend your knees inward.
• Raise your heels off the ground.
• Shift your weight onto your toes.

How to make it easier:

Squat shallow if you find it difficult to squat or get up uncomfortable.

7. Lunge to the side

How to do:

• Keep your back straight, chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as you can.

Keep your knees in front of your legs.

8. Jump Squats

How to do:

• Squat down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight out in front of you as you squat, and push them out behind your back as you jump.
• Jump as high as possible.
• Exhale as you jump.
• Land softly.

• Allow your knees to move out of line with your toes.
• Shift your weight onto your toes while squatting.

9. Lunge with a jump

How to do:

• Lunge as low as you can without your back knee touching the floor.
• Keep your torso upright.
• Distribute weight evenly between front and back foot.
• Jump to change the position of the legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward as the opposite leg lunges back.
• Land softly.

• So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. One leg raise

How to do:

• Keep your back straight.
• Distribute your weight evenly on the leg you are standing on.
• Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back into a standing position using the hamstring (back) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach towards the floor with your fingertips: this flexes your back. Instead, focus on keeping your back straight and locking into your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on each rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: stand straight.
• Take a step back with one foot.
• Keep your front knee at a 90 degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back foot.
• The knee of the back leg can lightly touch the floor.
• Push off with the heel of your front foot to stand up.
• Coordinate your arm movements so that the arm is in front as the opposite leg lunges backwards.

• Shift the weight of your front foot onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on your hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you move your arms forward until you are in a plank position. Then walk backwards on your hands and stand up.
• Brace your hips and plant your heels on the ground as you walk back on your hands.

• Walk your hands past the plank position.
• Sagging hips.
• Wag from side to side from the hips.
• Raise your shoulders up towards your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
• To turn these exercises into a complete workout, follow one of these guides.
• You can mix and match exercises to make your own workout.

What to do with all this now?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Workout.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST:: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine the exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.