Description:

1.From a high-plank position prepare yourself to a leap by engaging and tightening your core. Jump toward your hands, landing in a frog-like position. Hold it for a second, keeping your hands held to the floor. 2.Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhailing, bend your elbows and lower your chest to the ground slowly. Straighten your arms to lift your core up, exhailing. 3.Lie face down. Put all your hands and legs up and down. Crawl forward and go to a push-up position. Jump up on your feet and make a high jump. 4.Lay face down on the mat. Rest your elbows on the floor and from this position raise your body up, straightening your hands and getting to high-plank position. 5.Put your hands and toes on the mat, and your feet - on the chair. Inhailing, bend your elbows and lower your chest to the ground slowly. Straighten your arms to lift your core up, exhailing. 6.Sit on the edge of the chair placing your arms close to the hips with your fingers looking forward. Raise your hips and lower them down engaging your triceps. To increase the intensity of the exercise, move your feet forward.

Muscle groups:

Back, Legs, Abs, Core, Quads, Upper Back, Triceps, Biceps

Equipment:

Dumbbell, Bench