This workout is suitable for people with good physical fitness. Different types of pull-ups pump up the back muscles and biceps, push-ups will work the chest, triceps and shoulders, and unilateral movements on the legs will put a good load on the hips.
At the same time, due to alternating exercises, you will not have to rest for a long time between sets.
How to do a workout
The complex consists of the following exercises:
- Pull-ups with a narrow reverse grip - 10 repetitions.
- Push-ups from the floor - 20 repetitions.
- Lunges - 30 repetitions (15 per leg).
- Pull-ups with a straight grip at shoulder width - 8 repetitions.
- Push-ups on bars - 16 repetitions.
- Bulgarian split squats - 24 repetitions (12 per leg).
- Pull-ups with a wide grip - 6 repetitions.
- Push-up with a slide - 10 repetitions.
- Pistols - 20 repetitions (10 per leg).
Perform the movements in a row, resting 60-90 seconds between them. Then rest for 2-3 minutes and start again. Make three circles.
How to do exercises
Narrow reverse grip pull-up
Grab the crossbar with a reverse grip — there should be one palm between your hands. During the pull-up, make sure that the body remains flat and tense, at the bottom point, relax.
Push-ups from the floor
Push up until your chest touches the floor or at least a right angle between your shoulders and elbows. Do not spread your elbows to all sides, keep them closer to your body. And watch the position of the back: the lower back should not fall down.
lunges
Keep your back straight as you lunge. Watch the knee of the leg standing in front - it should not wrap inward during the lift.
Pull-ups with a straight grip at shoulder width
Make sure that the shoulders do not rise to the ears during the pull-up. You can leave your legs straight or bend them at the knees and cross them.
Push-ups on bars
Straighten and lower your shoulders, move to the parallel of the shoulders with the bars.
Bulgarian split squats
Check that the thigh of the working leg is parallel to the ground at the bottom point. Do not rotate the knee inwards. Lean your body slightly forward with a straight back.
Pull-ups with a wide grip
Try to reach the crossbar with your chest. Do not relax at the bottom of the movement - keep the shoulder blades down.
Push-ups with a slide
Stand in a standing position lying down and place your feet on a stable elevation, for example, on the crossbar of the bars. Move closer so that your arms and body are vertical and in line. Perform push-ups in this position, lowering yourself almost to touching the floor.
Pistols
Perform squats on one leg, extending the other forward. Make sure that the knee of the working leg does not curl inward during the lift. You can alternate sides every other time or do 5 repetitions first with one leg and then with the other.
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