"Hockey" step up
The muscles of the legs and buttocks work. Stand facing the ladder, feet shoulder width apart, hands on hips. Slightly bend the left leg in the knee, put the right foot on the second step slightly to the left of the left leg (step goes forward diagonally). Straighten the right leg, while pulling the left foot and placing it next to the right. Take a step back with your left foot, then - right and repeat the exercise for 30 seconds. Then just execute it in the other direction.
"Cross-country skiing"
Muscles of the back, shoulders, buttocks, legs and the press work. Fix the center of the shock absorber for the object above the head, stand facing him, feet shoulder width apart. Take in each hand the shock absorber handle and pull them forward and slightly diagonally up. The palms "look" down, the tape is tight. Sit down so that your hands make up one line with the body. Keep your hands straight, but not squeezed in the elbows, lower the right - down, to the side. Return to the starting position and repeat with your left hand. Continue by changing sides.
Stability Exercise
Feet on the width of the shoulders, hands with your left foot, make a lunging forward, dropping down until the left thigh is parallel to the floor. Straighten your legs and make a leap forward, landing on your right foot and lifting your left. Repeat for 30 seconds, then follow the exercise to the other side. Muscle stabilizers and arm muscles work. Accept the pose of the bar. Lower the right forearm to the ground, then the left one, squeeze your hands into fists, - the palms are directed towards each other. Place the right palm on the ground, then the left one. Straighten your arms and return to the starting position. Repeat.
Squats with straight legs forward
Muscle-stabilizers, muscles of buttocks and legs work. Stand up, legs are shoulder width apart, hands behind head, elbows are divorced, descend into squat. Straighten your right leg, making a "punch" forward, point to yourself. Then put your right foot on the floor in front of you. Staying in the squat, transfer the weight to the right leg and simultaneously apply a "kick" with your left foot. Continue to perform the exercise by changing legs.
"Throw over the head"
Muscles-stabilizers, muscles of the back and shoulders work. Attach one end of the shock absorber to a fixed object at the ankle level and stand to it with the left side, legs are widely spaced, knees slightly bent. Firmly grip the shock absorber's handle with both hands, keeping it on the left side at the level of the thigh, the body is turned to the left, the arms are slightly bent at the elbows (the shock absorber is tightened). Describe the arm of the simulator arc above your head, pulling it down towards the right knee and simultaneously turning on your left foot and turning the body to the right. Reverse in order to return to the starting position. Repeat for 30 seconds. Do the exercise the other way.
"Low start"
The muscles of the legs, buttocks, shoulders, arms, chest and muscles-stabilizers work. Take the pose of the strap, the wrists are located just under the shoulders. Make the right foot "step" towards the right hand, simultaneously move forward the left hand. Repeat the movement, but this time move forward your left leg and right arm. Continue, with each "step" alternating sides.
Burn 600 calories per hour!
This workout alternates between periods of high and medium load, forcing you to give your best. This version of aerobic exercise not only burns fat. It makes you harder, improves the heart and lungs. So, in a few weeks you can increase the load. This will allow you to burn more calories without extra effort. Follow our plan, practicing on any cardio or outdoors. To further increase the intensity of exercise with home-based exercises for radical weight loss, add resistance, increase the angle of inclination, speed.
Side attacks on the stairs
Muscles of the buttocks and legs work. Stand right side to the stairs, hands on the hips. Put your right foot on the second step and bend it in the knee, while lifting your arms before your chest. Straighten the right leg, putting the left one to it. Repeat 4 times, then continue lifting from the other leg. Run down the stairs and repeat.
Bending of the legs in the position of the bar
Muscle stabilizers and arm muscles work. Lay down on the right side, legs straight, right forearm on the ground, elbow under the shoulder. Place your left hand behind your head, your elbow pointing up. Raise the hips so that the body stretches out from the shoulders to the legs. Pull the left knee to the chest. Return to the starting position, do not lower the hips. Repeat for 30 seconds. Do the exercise the other way.