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5 functional exercises to charge you up from Oli Márquez

The morning at the country's main sports and entertainment festival Quiksilver New Star Camp begins with a vigorous functional exercise from Roxy. Morning workout is not only a warm-up for the body before a busy day in the mountains, but also a charge of vivacity and good mood.

All you need today is a rug, some free space and sportswear. Our set of exercises, compiled with the founder of the ideal body school #SEKTA Olei Marquez , contains exercises for working out the abs, and the static, at the end of each circle, involves the whole body.

Number of repetitions of exercises: 4 laps.

Sumo squat with twisting

Exercise time in a circle: 1 minute.

  • Place your feet slightly wider than your shoulders, and put your hands behind your head;
  • Do the classic squat (photo 1) and then return to the starting position;
  • Lift your left leg (photo 2) and perform a twist: touch your left elbow to the knee of your left leg;
  • Repeat the crunch complex to the right leg. Alternate sides.
5 functional exercises to charge you up from Oli Márquez

Photo: Artem Vindrievsky, Quiksilver New Star Camp press service

5 functional exercises to charge you up from Oli Márquez

Photo: Artyom Vindrievsky, Press Office of Quiksilver New Star Camp

Bend to the side with raised arms and deadlift on one leg

Number of executions in one circle: 10 per side.

  • Stand with your feet shoulder-width apart;
  • Stretch your arms up;
  • Stretch your arms to the side (photo 1);
  • Return to the starting position and at the same time stretch your arms in front of you and take your leg back;
  • In an ideal position, the arms and extended leg should be at the same level.
5 functional exercises to charge you up from Oli Márquez

Photo: Artem Vindrievsky, Quiksilver New Star Camp press service

5 functional exercises to charge you up from Oli Márquez

Photo: Artyom Vindrievsky, Quiksilver New Star Camp Press Service

Knee to elbow sitting

Number of rounds: 30 seconds per side.

  • Sit on the rug;
  • Raise your feet off the mat (as pictured);
  • Place your hands behind your head;
  • Do the curl.
5 functional exercises to charge you up from Oli Márquez

Photo: Artem Vindrievsky, Quiksilver New Star Camp press service

Raising the hull from a prone position (Follow your legs)

Number of executions in one circle: 20 times.

  • Lie on the mat;
  • Raise your legs to a 90 degree angle;
  • Place your hands behind your head;
  • Perform torso lifts and leg straightening (photo 2).
5 functional exercises to charge you up from Oli Márquez

Photo: Artem Vindrievsky, Quiksilver New Star Camp press service

5 functional exercises to charge you up from Oli Márquez

Photo: Artyom Vindrievsky, press service of Quiksilver New Star Camp

Static exercise - star bar

Exercise time in a circle: 30 seconds.

  • Take a position: lying down, arms and legs are wider than shoulders, fingers look to the sides;
  • Maintain a static body position for 30 seconds.
5 functional exercises to charge you up from Oli Márquez

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