In this article we will present a 30-minute exercise. This exercise will give you a good sweat and will leave you breathless. The best thing is you can do it at home.

Also, thanks to this training you will be able to optimally shape all points of your body, and not neglecting any group of muscles.
The perfect body can be achieved, but, of course, great persistence and will are needed.
If you have more excess weight, first apply the training in order to reduce weight. Then, after a certain period of training, after removing the fat, you will be able to shape your body.

Start Jump

Begin in a lower squat position with your arms low. Use your arms to help you explosively jump up in the air to try to form the shape of a star. Return and continue exploding with your star jumps!

Lunges Back

1. Stand with your feet hip-width apart, take a step forward and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor.
3. Repeat this back and forth movement for the entire duration of the set, and then switch legs.

Maintain your back straight, keep your shoulders back and tighten the abs. Breathe in as you lunge and keep your weight in the front heel. Breathe out as you push back up to the starting position, and maintain your feet hip-width apart throughout the entire exercise.


Maintaining a wide stance, place your feet squarely under the bar and lift it from the rack using the legs.3 Keep the weight centered; do not lift from your heels or toes.

Slowly bend your knees while keeping your torso erect. Do not lean forward. Keep your hips under the bar at all times. At the bottom of your movement, the angles of your knee joint and hip joint are nearly equal.3 Never relax or drop to the bottom position. Maintain constant, slow, and controlled muscle tension. Inhale as you lower.
Slowly return to starting position while keeping your torso and back erect and hips under the bar.3 Exhale as you push through your heels and stand tall.

Repeat as many times as desired for a set. Try one to three sets of six to 10 squats to start.
At the end of the exercise have your spotters help to guide the bar back to the rack.

Side Plank

Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feet are stacked).

Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.

Special Instructions
Don’t allow hips to drop to the ground. Keep breathing steady.

Curtsy Lunge

1. Stand tall with your feet hip-width apart.
2. Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg.
3. Start lowering your body, by bending your knees, until your right thigh is parallel to the floor.
4. Return to the starting position and repeat on the opposite side.

When doing the curtsy lunge, engage your core muscles, face forward, maintain your upper body nice and tall and keep your back straight. Breathe in as you lunge and keep your front knee over your ankle. Bend both knees, until your calves and thighs form a 90-degree angle, and keep the toes pointing in the same direction as the knees.

Mountain Climbers

Start in a traditional plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine.

Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow. It’s OK if you can’t bring the knee all the way to your elbow. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position.

Continue switching legs and begin to pick up the pace until it feels like you’re “running” in place in a plank position.
Continue “running” in your plank for 30 seconds. Repeat for a total of four rounds.

In addition, watch the video and follow the exercises!