No special training programs and equipment is not necessary — only your desire.
To perform these exercises don’t even have to leave the house. All that you need is some space and a low prop like a chair, stand or steps.
How to do
Each workout should include five to eight exercises. Choose them from different parts, for example, two on the bottom of the body, two on top and two on the core muscles.
Each exercise do 3-5 approaches 10-15 times, static hold 30 to 60 seconds. If at the end of the approach you feel not tired, increase the number of repetitions.
What exercises to perform
Exercises for lower body
1. Air squats
Stand with your feet shoulder width apart, toes slightly expand to the sides. Do squats with your back straight, lower yourself until thighs parallel with floor or slightly below. Keep your hands in front of him.
Lower yourself into a lunge, tap knee to the floor. Make sure that the knees do not go beyond socks. Keep your hands in front of him or on the belt.
3. Balance on one leg
Lift one foot, bend her knee at an angle of 90 degrees, thigh parallel to the floor keep. Hold the balance for 30 to 60 seconds. Switch legs and repeat.
4. Lunge on one leg
Stand up straight, bend one leg and lift the leg. Descend into a squat on one leg and touch the knee of the floor. Climb and repeat. Make approach to one foot, then repeat for the other.
5. Bridge on one leg
Lie on your back, with your feet on the floor. Lift one leg and straighten it. Straining the gluteal muscles, lift your pelvis off the floor and lift it up. The pelvis, lower back and leg needs to stretch out in a line. Lower your leg and repeat.
6. Bulgarian split squat on one leg
Pick up the prop not above your knee, turn your back to it and put it on the toes of one foot. Do squats almost to touch the knee of the floor. Standing in front knee does not go beyond the toe. If you go, put your foot a little farther from the fulcrum.
7. Plyometric lunges
Place your feet shoulder width apart. Make a lunge forward and touch knee to the floor. Knee in front of standing leg should not go beyond the toe. Jump out of a lunge in the air switch legs and go again to the attack. Continue to jump, changing feet.
8. Plyometric squats
Lower yourself into a squat and jump out. Keep your heel from the floor in the squat.
9. Squat “pistol” on the hill
Find support on the level of your knee or slightly above. Pull the straight leg forward, hands fold in front of him. Go down on a support with a straight back and come back.
10. Rise on your toes with a straight leg
Put the pad of one foot on the platform, heel, leave in weight. The second leg raise. Rise on socks and fall back. Repeat for the other leg.
11. Rise on your toes with a bent leg
Put the pad of one foot on the platform, heel, leave in weight. The second leg raise. Bend your supporting leg at the knee angle of 120-140 degrees. Rise on toes and fall back without straightening your knee until the end of the exercise. Repeat for the other leg.
12. Lowering the heel
Stand on the platform, the toes of the feet on the edge, and leave the heel on weight. Lower it, trying to get to the floor, and lift back. Repeat for the other leg.
Stand up straight, hands put on a belt or clasp in front of him. Take a deep lunge to the side, as it allows stretching. Go up, not leaning an elbow on the knee, and repeat on the other side. Keep your back straight, pull the bent knee to the side.
Exercises for the core muscles
Get in push-up position, palms put under the shoulders. Straighten your knees, squeeze your buttocks and press. The body should be stretched in one line. Don’t raise your head, look aim at the floor in front of him. Hold the bar for 60 seconds.
15. Side plank with leg lift
Stand in the side plank on one arm. The hand is under the shoulder, the body is elongated in a line, legs straight. From this position, lift your leg that is on top, and then lower it. Follow the approach for one leg, then change sides and do another.
In the push-up position, bend the knee of one leg and pull it toward your chest. The foot can leave on weight or put on the floor. Quickly return the leg back and repeat for the other leg. To speed up the exercise, change feet with a jump, but make sure that the pelvis is not greatly went up and down — try to keep it in place.
17. Foot hold
Lie on your back, legs straighten, the back side of the hands put under the buttocks. Lift the straight leg at 15-20 cm from the floor and hold for 30-60 seconds. Press the lower back to the floor and keep it throughout the exercise.
18. Russian twist
Sit on the floor, gently bend your knees, put your heels on the floor. Expand the hull at 45 degrees to the right and then the left. Hands fold in front of him. If you have weight — kettlebells or dumbbells — can do twisting them in his hands.
19. Leg lifts
Lie on your back and lift the straight leg off the floor. From this position raise them to a right angle with the floor and push back slowly, pressing the lower back to the floor.
20. Twisting “Bicycle”
Lie on your back, hands put behind your head, elbows spread out to the sides, straight leg raise from the floor.
At the same time, expand the case to the right, bend your left leg and touch your knee to the elbow. Then do the same in the opposite direction: expand the body to the left, straighten left leg, bend your right and touch left elbow to right knee.
Continue alternating sides. Feet do not fall on the floor before the end of the exercise.
Lie on the floor face down, straighten your legs, stretch your arms forward. Straining buttocks, at the same time tear off the floor chest and legs. Lower back and repeat.
22. The bird and the dog
Get on all fours. Extend your arm forward and opposite leg back. Hand, foot and body stretched in a line, gaze directed at the floor in front of him. Bend your working leg and arm and touch the knee to the elbow, and then pull again. Make the approach, and then adjust the working arm and leg and repeat for the other side.
Lie on your stomach, lift from the floor straight arms and legs. Hold it up the right arm and left leg, then left arm and right leg. Continue to alternate them, not sinking to the floor until the end of the exercise.
Lie on your stomach face down, arms out to the side. Raise your right leg, get her left thigh and tap the floor with the toe on the left side. Try not to tear the shoulders from the floor. Hold the pose 30 to 60 seconds and repeat for the other side.
Exercises for upper body
Get in push-up position, place the hands under the shoulders. Get down, touch the breast sex. Keep elbows at an angle of 45 degrees from the body or less, not put to the side. Keep your back straight, not prohibite the lower back. Don’t raise your head — look at the floor in front of him.
26. Indian push-UPS
Get in push-up position, push the hips up, pull in one line of the arms, shoulders and back. Legs are slightly bent at the knees and pull your heels off the floor. From this position, drop down into a push-up, and then lift the body, stretching out on straight arms. You seem to sneak under the fence and pop out the other side. Return to starting position and repeat.
27. Reverse pushups
Find a stable support, such as a chair. Stand with my back to him, put his hands to his fingers and pull the leg forward. Lower your body until your shoulders parallel with the floor, and then climb. To simplify the exercise, bend your knees and place your feet on the floor.
28. Steps with hands push-UPS
Stand with your feet shoulder width apart, do a forward bend and touch the floor. Follow a few steps with your hands forward until you reach the push-up position. Press from the floor, walk hands back, straighten up and repeat again.
Place your feet shoulder width apart. Through the emphasis lying down on the floor, touch the floor with chest and thighs. Substitute jump with the legs closer to the hands, straighten up and jump, slamming over his head.
30. Walking plank
Stand in the support position. Turns put your hand on the forearm, then climb back. Every time start to go down with the other hand.
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