Workout crop: Workout Tops, Athletic Crop Tops & Tanks


These Crop Top Sports Bras Have Turned Me Into a Shirtless Workout Person

Fun little fact: Sometimes I just want to rip my shirt off during a workout. And I’m not talking about feeling so sexy and strong that my inner Hulk comes out (but if that’s how you feel, by all means, do you). I’m talking about feeling like I’m drowning in my own sweat, and that the only way to get some relief is to shed that extra layer of fabric. GET OFF OF ME, SHIRT.

As summer approaches, this take-it-all-off need is becoming a regular occurrence for me. Unfortunately, there’s something about working out in just a sports bra that usually gives me pause. I want to be that girl in the SoulCycle class who shows up in a sports bra and leggings and doesn’t think twice about it. But the reality is that I feel way more comfortable having some sort of clothing on that qualifies as an actual shirt.

So when I discovered crop top sports bras—also known by a million other names including midi bras, crop bras, and workout crop tanks—I thought they were absolutely genius. Yes, they’re still bras. But they cover way more than a regular sports bra, and often are cut so stylishly that they really could double as a crop top outside the gym. Paired with my fitness apparel soulmate, high-waisted leggings, as I’m doing in the photo up top, crop top sports bras are the perfect compromise—they’ve got minimal fabric and keep you cool, but cover enough for those of us who have some reservations about the whole topless thing. Plus, they’re really freakin’ cute. I dare you to find a crop top sports bra that’s not cool.

Important disclaimer here, of course: A lot of these styles of bras are only made for low or medium impact, and my better-endowed friends have told me that they want to wear these but usually can’t get enough support. You may find that for you, crop bras are best suited for workouts like cycling or strength training moves that don’t involve jumping.

With that being said, if crop top sports bras work for you the way they work for me, whether you wear them on a run or have to save them for low-impact activities, they’re the stylish-and-confidence-boosting bras we all deserve when it’s pushing 90 outside. Here are some of my favorite styles right now. Happy summer sweating!

Crop Top Abs Workout – Four-Move Flat Stomach Workout

With Coachella (and music festival season in general) kicking off this weekend, summer and its skin-baring temps finally seem in reach. But even those of us who might not make it to a festival this year will probably still unearth our crop tops from winter storage—many a spring 2015 runway collection proved this trend isn’t going anywhere. Still, baring one’s abs can be a bit intimidating, especially when we’re still trying to displace some winter pudge. So we sought out a routine that would help us uncover our abs—and fast.

Knowing that he gets major results for his gaggle of model clients like Suki Waterhouse, we called on Skinny Bitch Collective’s Russell Bateman to create a super quick, super effective workout that will have you flashing a taut tummy in no time. (His other ab-toning recommendations to accompany this routine? A clean, veggie-centric diet, sleep, “and lots of sex. ” Sounds good to us.)

The Workout

Repeat the following circuit five times. Make sure you go all-out during the sprint—”It’s key to shedding tummy fat fast,” says Bateman. You’ll need a timer, and he recommends the following reps based on your athletic level:

Beginner: 30 seconds of each exercise; 30 seconds of rest in between

Intermediate: 60 seconds of each exercise; 25 seconds of rest in between

Advanced: 90 seconds of exercise; 20 seconds of rest in between

SBC Wall Climbers

  1. Assume a semi handstand while elevated against a wall surface.
  2. Keep your body aligned and core tight and pump your knees into your tummy. Make sure your body is straight and your glutes and core are engaged. Try to squeeze your shoulder blades together and remember to breathe.
    1. Leg Raises

      1. Place your hands under your glutes with your palms facing down. Keep your legs as straight as possible, and hold a dumbbell between your feet if you want added resistance.
      2. Slowly raise your legs perpendicular to the floor.
      3. Hold the contraction at the top for a second, then slowly lower your legs to the start position.
        1. Boat Pose Tucks

          1. Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.
          2. Lift your chest, then extend your arms above you as straight as possible.
          3. While you exhale, straighten your legs to a 45-degree angle from the ground, bringing your body into a “V” shape.
          4. Continue by pulling your knees in and out toward the tummy while keeping the V shape as much as possible.
            1. Sprints

              Run as fast as you can for 100 meters (a little more than the length of a football field).

              Victoria Dawson Hoff
              Associate Editor
              Victoria Hoff is the associate editor at, covering everything from fashion to beauty to wellness.

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              Effortless Comfort | Warrior Crop Tee Black

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              Choose Your Color

              Baby Blue


              Chase Victory

              A warrior never backs down from a challenge no matter what! Warrior Crop Tee features moisture-wicking fabric that can get you through the most intense of workouts.

              With its athletic fit, full coverage and gloves on the sleeves, it will be a perfect addition to your wardrobe, in and out of the gym.

              Model is wearing size small.

              Model: Height 5’6″ / 173 cm // Bust: 35″ // Waist: 26″ // Hips: 37″


              44 Best Activewear Brands in 2021 to Know and Shop

              Now that the defining lines between athletic wear, loungewear, and relaxed after-hours-wear have been blurred to soft smudges, searching for the best activewear is a triple play. In 2021, everything lives beyond the gym, the studio, or, of course, the yoga mat.

              Designer collabs and ballet-all-day layers are leading activewear’s metamorphosis as we twirl toward a new year. Stateside enlisted New York City Ballet principal dancer Tiler Peck to design a comfy capsule collection, while Le Ore’s wrappy cardigan tops and RtA ribbed bodysuits update the Center Stage look. Marine Serre’s head-to-toe spandex fits offer stylish hybrids, and then there’s the neverending versatility of a classic Adidas tracksuit that made it so beloved by filmmaker Wes Anderson or Grace Wales Bonner. The latter reimagined it with West Africa in the ’70s as inspiration (below), complete with a hint of the London-based brand’s insignia at the neck. Perhaps it’s Lady Gaga’s House of Gucci wardrobe that’s sent the fashion world into an après ski frenzy or simply a renewed interest in all things outdoors. In any case, dress to thrill in the latest pieces from Moncler and Cordova, or simply stroll the streets sans windblown tears in Celine’s new Italian-made ski goggles. Even Rick Owens, with a reputation for sculptural leather and aspirational gothwear, has embraced the skort—not to mention vegan materials.

              Here, a running tally of the emerging, essential, and delightfully useful brands making some of the best activewear in the game to shop and infinitely style.

              New Balance tapped Staud designer Sarah Staudinger for a remix of the American sportswear label’s colorful signatures. Expect two-tone sweatpants, charming water satchels, and multi-use outerwear that’s anything but basic.

              New Balance x Staud colorblock maxi

              New Balance x Staud nylon water bottle holder

              For an ongoing collaboration with Wales Bonner designer Grace Wales Bonner, Adidas classics are reimagined with an emphasis on retro details. Warm color palettes, crochet, and “Trefoil” and stripes can all be found in this drop.

              Adidas Originals x Wales Bonner crochet-trimmed knitted track jacket

              Adidas Originals x Wales Bonner crochet-trimmed knitted track pants

              A finalist for Vogue x CFDA Fashion Fund, RtA designer Eli Azran infuses the brand with “French sensibility. ” Stretchy bodysuits and lurex leggings are designed for the dance floor and work just as well at dance class.

              RTA Enrica stretch-cotton jumpsuit

              The Burch brand has tennis whites and on-court accessories baked into its DNA. Its best-sellers blend Coolmax® EcoMade fibers with classic silhouettes for preppy staples that feel safe to break a sweat in.

              Tory Burch reflective-stripe hoodie

              Tory Burch ripstop nylon color-block duffel bag

              Lightweight and moisture-wicking, Solid & Striped Sport offers fabrics that move with the body. For the line’s best-selling Trek fit, leggings even come with a removable belt bag for storing the bare essentials.

              Solid & Striped Sport freestyle deep V elastic band bra

              Solid & Striped Sport trek belt bag leggings

              The Parisian label made famous by Beyonce and Euphoria continues its iconic moon print. Marine Serre created an exclusive run for MyTheresa in technical stretch jersey to stylize every kind of movement exercise.

              Marine Serre printed stretch-jersey top

              Marine Serre printed stretch-jersey leggings

              Co-founder Robyn Berkley left a career in fashion to get a yoga certification in Bali that eventually led her back to fashion—this time, using conscious fibers and production methods to create Live The Process. Think hi-tech fabrics with a ballet-pretty aesthetic.

              Live The Process Zen jersey cropped wrap top



              Live The Process ballet seamless ribbed jersey stirrup leggings

              The ballet aesthetic is going strong. Knit cardigans, sweater bras, and mock-neck pullovers are on the lineup for Bandier’s Le Ore label.

              Le Ore Lodi pointelle knit wrap cardigan

              Associated with supermodels like Candice Swanepoel (who hosts a series of digital workouts for the brand) and the Hadid sisters, Alo Yoga’s designs are exactly the kind of athletic wear you’ll see in celebrities-in-the-wild paparazzi shots and yoga classes alike.

              Alo Yoga Foxy sherpa jacket

              Alo Yoga high-waist Airlift leggings

              Lululemon’s leggings and contoured outerwear have become legendary amongst fitness buffs. Still, there are accessories to be discovered, like comfy boxing wraps to level-up handwork at the gym.

              Lululemon Fast and Free high-rise tights

              In apparel, Nike’s figured out the sweet spot for high-performance fitness pieces that masquerade as real clothes (as well as collaborations with labels like Sacai that beg the question “why not run in a skirt?”). Their DRI-Fit tech, featured in compression pieces, is thinner (and somehow stronger) than traditional stretch yarns for a featherlight touch that lets you move more freely.

              Nike Dri-Fit Swoosh women’s medium-support 1-piece pad sports bra

              Nike x Sacai webbing-trimmed pleated ripstop midi skirt

              Girlfriend Collective considers all bodies in their process with extended sizing, then goes a step further to offer an eco recipe for each piece. For example, the bike unitard below diverted 26 water bottles from landfills, while the bra diverted 12.

              Girlfriend black Ellie clip nursing bra

              Girlfriend mahogany Juliet strappy bra

              Credit where credit is due, Stella McCartney was in the first wave of designers to consider the health and fitness of all forms of life by promising to avoid materials that harm animals. Futuristic and functional, the line’s eco-solutions range from the recycled polyester for this wearable water bag to recycled polyamide in supportive bikini shorts.

              Adidas by Stella McCartney Earth Protector shell overalls



              Adidas by Stella McCartney hooded belt-bag shell windbreaker

              This is where basics are married with thoughtful fabrics—like an organic cotton sweatshirt that’s as soft as a pullover should be or a unitard that bounces back with 58% recycled nylon.

              Everlane the perform square-neck unitard

              Everlane the track cropped sweatshirt

              Moncler has, of late, become one of the most forward-looking fashion houses for activewear. Bubblegum pink fluffy vests, printed thermals, and figure-flattering neoprene ski suits define the latest collection.

              Moncler Grenoble logo-patch quilted-fleece down gilet

              Moncler Grenoble Tuta belted paneled neoprene ski suit

              Celine’s ski goggle collection is sure to be seen off the slopes (especially at the height of fashion’s mask-ification of all accessories). With completely UV-protective lenses, the case for all-day wear is obvious.

              Celine Eyewear studded ski goggles

              Celine Eyewear injected ski mask goggles

              The appeal of a one-piece has been proven over the past seasons in fashion and activewear. Cordova’s modern color theory and throwback après ski styles offer the next wave of onesies.

              Cordova the Avorias 1800 belted striped ski suit

              Cordova belted nylon-blend softshell ski suit

              From surfing waves to shredding slopes, Perfect Moment’s luxury activewear is designed to be seen. When foiled puffers and star-printed jumpsuits are staples, imagine the possibilities.

              Perfect Moment Mania zipped merino-wool thermal top

              Perfect Moment Aurora houndstooth softshell ski trousers

              These recycled Raquel leggings by Splits59 have become insider favorites for their body-friendly fabric and silhouette. Tech flex sports bras and French terry rugby tops can be mixed to match the day’s class.

              Splits59 Tiger cropped striped french cotton-terry polo shirt

              Splits59 Raquel recycled stretch flared track pants

              Reebok and Victoria Beckham reunite with additional accessories like recycled fiber socks. Beckham wears and vets each piece, like the line’s running shorts designed to smooth and support, to be sure it aligns with her vision.

              Reebok x Victoria Beckham logo-jacquard medium-impact sports bra

              Reebok x Victoria Beckham 2-in-1 ripstop layered shorts



              For athletes in need of fleece, The North Face continues to offer its take on the noughties trend via iPhone-friendly gloves. The line’s 1996 Retro styles have made a recent comeback as well.

              The North Face women’s 1996 retro nuptse jacket

              The North Face women’s Etip recycled gloves

              An indie, Portland-based label that started as a tennis line, Full Court Sport has evolved into a full body of activewear necessities. Its classic designs are defined by flattering shapes and sophisticated color schemes.

              Full Court Sport hooded ripstop jacket

              Full Court Sport perforated stretch-jersey tennis dress

              Along with flattering lines, the body-sculpting Compression Texture material that Outdoor Voices utilizes in their designs makes head-to-toe spandex look easy. Strategic color blocking provides a helpful assist.

              Outdoor Voices Athena sleeveless dress

              Outdoor Voices springs 7/8 leggings

              For streamlined basics, FP Movement makes it easy. Yoga shorts and running tanks are offered in a range of colorways with silhouettes that don’t miss.

              Free People Happiness Runs crop

              Free People strappy back prajna set

              Even Sharon Stone is a fan of Thom Browne’s new activewear line. The iconic actor prepped for this year’s Met Gala in the designer’s sweats—now, compression options are in the mix.

              Thom Browne four-bar jersey compression long-sleeve T-shirt

              Thom Browne four-bar jersey cropped compression leggings

              A sports bra cut more like a sculpting crop top? A bike short that both tricks and delights the eye? Port De Bras lends stylized details to the ever functional fitness space.

              Port De Bras Hannah tank top

              Port De Bras arrow biker shorts

              Designers creating eco options? The more, the merrier. Ernest Leoty’s paneled sports bras are made with Global Recycled Standard-certified stretch jersey for reduced environmental impact.

              Ernest Leoty Joanna two-tone recycled-fibre cropped top

              Ernest Leoty Florence bi-colour cropped top



              Of course, Virgil Abloh thought to include a shoulder-defining rowing top in Off-White’s culty mix of athletic staples that double as fashion flexes. For the most eye-catching options, logomania is alive and well.

              Off-White active logo long sleeve top

              Off-White active wavy logo track pants

              Made by a family-owned circular knitting factory based in Canada, TWENTY Montreal trademarked the terms “3D Activewear” and “Hyper Reality Knit” for a reason. They created a new category of performance sportswear thanks to their 3D knitting technology.

              Twenty Montréal 3D Cracked Earth cropped textured stretch-nylon top

              Twenty Montréal Monstera stretch-jacquard shorts

              From Australia, P.E. Nation makes 90% of their athleticwear out of recycled and regenerative fibers. And, unsurprisingly, the Jenners and Hadids of the world are already wearing the graphic pieces by founders Pip and Claire, who previously worked with brands like Topshop and sass & bide.

              P.E. Nation Ramp Run recycled puffer jacket

              P.E. Nation stability sports bra

              Of course, Virgil Abloh thought to include a shoulder-defining rowing top in Off-White’s culty mix of athletic staples that double as fashion flexes. For the most eye-catching options, logomania is alive and well.

              Off-White ribbed rowing top

              Off-White athleisure logo leggings

              The cinching effect of these Year of Ours lace-up football leggings (one of the label’s signatures) has drawn in celebs like Hailey Bieber and Eiza González. In black, they’re a convincing after-hours addition.

              Year of Ours active shrug

              Year of Ours ribbed Veronica leggings

              For yogis and high-impact athletes hoping to level-up poses and performance, grip accessories are essential wear. Athleta carries cult brands like Toesox and Tavi Noir, loved by celebs like Hailey Bieber and Heidy De la Rosa, respectively.

              Athleta savvy grip socks by Tavi Noir

              Frankies Bikinis has already cultivated fans like JLo, Hailey Bieber, and the Hadid sisters. Created in shades designed to mingle, the line’s sweatshirts and shorts bring an oversized element to the line’s notoriously skintight lineup.

              Frankies Bikinis Bennie oversized crewneck sweatshirt

              Frankies Bikinis Burl high-waist sweat shorts

              New York City Ballet principal dancer Tiler Peck designed a pastel capsule collection of comfy knits for Stateside that the American-made label describes as “right en pointe.”

              Stateside powder 2×1 rib short sleeve twist top

              Stateside infinity softest fleece drawstring pant

              While you’re likely familiar with their tights and socks (they make great stabilizing ones to prevent sprains), Falke also delivers elegant basics. Tanks that keep you cool, tiny shorts that keep you warm—the German brand approaches each piece with logic and a light hand.

              Falke Ergonomic Sport System striped merino wool-blend half-zip top

              Falke Ergonomic Sport System SK4 stretch-knit socks

              L’Etoile Sport, despite its French name, is actually an American sportswear brand that launched about a decade ago in Southampton. Specializing in classic tennis silhouettes, they also have a range of golf and activewear that follows the line’s “play all day” ethos.

              L’Etoile Sport high-neck bra

              L’Etoile Sport pleated skort

              Yvonne Bulimo, born in Kenya and raised in America, launched ZOEZI Sport (zoezi means “exercise” in Swahili) as a lifestyle brand with fashion at the forefront. On top of seamless cuts, Bulimo offers a unisex line of comfy sweats.

              Zoezi Sport unisex Tulia sweatshirt

              Zoezi Sport unisex Tulia sweatpants

              Bandier’s All Access line cleverly offers the option to buy their best-sellers as “kits.” For those that prefer matching sets anyway, leggings and sports bras can be bundled at a discount.

              All Access the Starter kit

              All Access the Harmony kit

              For easygoing staples like finely ribbed square-neck tops and waffle thermal wear, Aerie delivers. Somehow, they’ve even made a cargo legging look sleek.

              Aerie Offline Big Chill seamless long sleeve T-shirt

              Aerie Offline Big Chill seamless legging

              Knix has brought its moisture-wicking tech to the activewear space. Seamless bras and oversized hoodies alike are cut in modal fabric that adjusts to current needs—warm or cool.

              Knix Good to Go high-neck seamless bra

              Both Kate Moss and her daughter Lila Moss wear PRISM Squared. As if one requires more convincing, all pieces are made sustainably in Italy with a minimal-waste production technique using 3D knitting. They’re also eco-dyed according to Greenpeace-certified protocol.

              Prism² Mindful stretch-jersey cropped top

              Prism² balanced jersey jumpsuit



              Koral’s high-shine fits bring an element of futurism to the fitness space. Mock-neck crop tops and bike shorts deliver high-functioning wardrobe staples beyond the class.

              Koral Luca infinity crop top

              Koral Start Infinity two-tone stretch shorts

              Rick Owens is the darkwave choice for those who prefer everything to be a varying shade of black. Beyond his line for Champion, Owens has an ongoing collaboration with Veja, where corn waste and polyurethane create a vegan-approved alternative to leather trainers.

              Rick Owens drawstring-waist swim skort

              Rick Owens grey Champion edition jogger lounge pants

              Dua Lipa Flashes Her Washboard Abs In A Crop Top In A New Gym Selfie

              • Dua Lipa just did a total photo dump on Instagram with shots of her at the gym in a long-sleeved neon green crop top that revealed her washboard abs doing bench presses next to what looks like Bella Hadid.

              • While Dua’s gym pics were pretty goofy, the 26-year-old has made it clear that her usual fitness routine is no joke.

              • For starters, she likes to do her workouts first thing—at 8:30 a.m.

              It’s technically been fall for a while now, but it’s really starting to feel like it lately—and Dua Lipa is here for it.

              The singer just did a total photo dump on Instagram with shots of her gorgeous nails, a skintight bodysuit, adorable pooch, and Dua at the gym in a long-sleeved neon green crop top that revealed her tight abs doing bench presses next to what looks like Bella Hadid. (Dua is dating Bella’s brother, Anwar, BTW.)

              “🍂Feeling autumnal,” she simply wrote in the caption.

              People were all over it in the comments. “Perfect,” one wrote. “🔥🔥🔥,” said another.

              While Dua’s gym pics were pretty goofy, the 26-year-old has made it clear that her usual fitness routine is no joke. For starters, she likes to do her workouts first thing—at 8:30 a.m.

              “Whether it’s on Zoom, doing a workout with my friend Ella in L.A. who leads a kickass workout class called Sculpt With Ella, or with my best friend Bunny who comes over to train me on days when I’m feeling super lazy and need someone to get me motivated, getting physical really starts my day off right,” she previously told Refinery29.

              Dua is also down to squeeze in a HIIT workout when she’s pressed for time. “If I’ve got a really early call time, I don’t want to be waking up hours before I need to to go and do a workout,” she said. “So a high-intensity workout, shower, breakfast, and I’m on my way.” (Dua says she just needs 15 minutes to get in a good HIIT.)

              What’s in that quickie workout? Due told Vogue that she cycles through things like jumping jacks, mountain climbers, and burpees.

              Story continues

              “It’s high-intensity interval training, but it’s so quick, it’s over before it’s even started,” she said, laughing.

              Clearly, it’s working for her!

              You Might Also Like

              Dua Lipa’s Legs And Abs Look Toned In Tights And A Crop Top On IG

              • Dua Lipa, 26, just showed off her toned abs and legs in a series of brand new Instagram photos.
              • The pop star looks beyond fit in a tights and miniskirt combo and a pink crop top.
              • Dua says short HIIT workouts and plenty of planks and crunches help her stay in shape.

                Dua Lipa is back with even more outfit inspiration on Instagram. The “Break My Heart” singer, 26, revealed her killer abs and super sculpted legs in a brand new photo dump and a recent Instagram Story.

                “Wine not,” Dua captioned her post. Her defined legs are on full display in sheer, black tights and a plaid miniskirt. Fans in the comments couldn’t get over how toned she looks: “🔥🔥🔥,” one user wrote, while someone else added, “QUEEN👸.”

                Then, Dua flashed her washboard abs in a quick Instagram Story snap to celebrate Albania’s Independence Day. Her core is the real star of this crop top and jeans outfit:

                dualipa Instagram

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                Turns out, Dua has been pretty open about the fitness routine that helps her stay so fit. She’s big on early a.m. workouts, usually over Zoom. “Whether it’s on Zoom, doing a workout with my friend Ella in L.A. who leads a kickass workout class called Sculpt With Ella, or with my best friend Bunny who comes over to train me on days when I’m feeling super lazy and need someone to get me motivated, getting physical really starts my day off right,” she told Refinery29.

                The “Levitating” songstress tries to move as much as she can during her busy day. “I love doing something that’s really fast and quick, like a 15-minute HIIT session which I can do before I start my day,” she told Viva in 2018.

                “If I’ve got a really early call time, I don’t want to be waking up hours before I need to go and do a workout. So a high-intensity workout, shower, breakfast, and I’m on my way,” Dua added.

                This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                When she wants to work on her abs, Dua sticks with the classics. She does “variations of crunches,” like bicycle crunches and leg raises. “Planks are good, although almost certainly my least favorite!” she told Refinery29.

                This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                As for her diet, Dua loves to end her day by making a healthy dinner at home. “With all the running around I do for work, it’s nice to come home, slow down, and connect with the food that nourishes my body and life,” she explained.

                And she knows when to treat herself. “I try and stay as healthy as possible whenever I can,” she told Adidas, according to Beauty Crew. “I’m never one to stop myself having treats, I do love naughty treats. But I try and limit it to days when I’m not as busy, because if I do eat a doughnut it usually puts me in a food coma!”

                Sounds simple enough—and it’s clearly a recipe for success!

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                Bobby Maximus 21-Day Summer Shred Workout Plan

                So: You want to get ripped in less than a month?

                It’s a big goal, especially if you’re aiming to get in beach-worthy shape for the quickly approaching summer sun. And big goals require big commitments—which is exactly why you need this program.

                The following plan may be the hardest training you’ve done, but that’s exactly what you’ll need to do for real results. There’s no free lunch, as my clients, Juan and Joe (pictured below), learned when they took on the challenge.

                Juan’s transformation.

                Bobby Maximus

                Joe’s transformation.

                Bobby Maximus

                The program is based on five effective workouts from my new book The Maximus Body.

                Rodale Books

                Buy Now

                The book has over 100 workouts, but I specially selected this five day cycle to help you build strength and muscle while you melt away fat on your way to your summer shred.

                But you’ll need more than just hard work in the weight room—a Maximus body is built in the kitchen, too. You’ll need to pay extra attention to your diet.

                In all, you’ll be working out 10 times a week for three weeks straight. That’s 21 days of hard-ass work and conscious consumption, which should set you up for the summer body of your dreams.

                This may seem like a lot. If you came here looking for a magic pill or three easy workouts a week, this is the wrong program for you.

                Only through putting in truly difficult exercise will you ever see results. Don’t cut corners. Follow the instructions and you will get ridiculously fitter. All you have to do is follow the plan. What’s the worst that could happen?

                The Maximus Body 21-Day Summer Shred

                The Five Nutrition Rules:

                marilynaGetty Images

                I don’t believe in giving people a specific meal plan to follow to the letter, but I do offer a few guidelines. These rules allow you to eat what you want within reason, which I find tends to keep people on better track.

                1) Eat five small meals per day

                This won’t boost your metabolism any more than your typical three-meal split, according to research. But I’ve helped a lot of people get ripped, and I’ve found that eating five meals of under 500 calories every three hours not only gives you an ideal number of calories for weight loss, but also helps you avoid mid-training hunger pangs.

                Expect to face some moments of hunger—that’s just part of the process. But this method will help you reduce those moments. Note: Make sure you don’t eat fewer than 1,800 calories a day.

                2) Eat single-ingredient foods

                Ditch the processed foods and sugar. Be diligent with this. Why? There’s nothing inherently “bad” about processed foods. It’s just that real foods are far more filling and nutrient dense per calorie compared to processed foods.

                Translation: You’ll be able to eat more food and feel more full yet stay under your calorie cap—and have the fuel you need to to main gains.

                3) Consider your carbs and protein

                When it comes to macronutrients—carbs, fats, and protein—don’t go crazy with counting and percentages. But do try to remember two figures: 100 and 150.

                Each day, eat fewer than 100 grams carbs and more than 150 grams protein each day. Why? Some people are carb sensitive, and it’s easier to overeat carbs. Capping them controls your overall calorie load. Research shows hitting a high number of protein helps you build and maintain muscle as you lose weight.

                4) No food within three hours of bedtime

                That means if you go to bed at 10 p.m., the last bite of food you have is no later than 7 p.m. Never cheat this rule.

                If you’re hungry, learn to deal with it. Mindless snacking happens after dinner—and mindless snacking is a death sentence for your abs.

                5) Don’t drink your calories

                Eat solid food. If you’re thirsty, drink water or plain coffee or tea. It’s exceedingly hard to stay under your calorie cap if you drink your calories. This includes alcohol. Consider yourself on alcohol probation.

                The Workouts

                You’ll start each workout with a 10-minute general warmup, usually followed by a 10-minute specific warmup. After that, you’ll do the main workout, then cap it off with some finishing work and a 10-minute cooldown.

                You’ll pair this daily weight workout with a morning cardio session.



                60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.


                1) 10-minute cardio warmup (easy pace)

                2) 10-minute weights warmup. Do a light set of each exercise in the main workout.

                3) Main Workout: “Ticket To Gainzville”

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                I used this barbell circuit when I was fighting in the UFC and needed to cut fat and maintain my muscle and upper body power.

                Directions: Load a barbell with a moderate amount of weight for you to bench press, overhead press, and bent over row. If you’re trying this for the first time, start with low weight.

                Do 10 reps of bench press, 10 reps of pullups, 10 reps of standing overhead press, 10 reps of bent row (you may need to use two barbells—heavier for the bench, lighter for the overhead press and bent rows) with limited rest in between each movement. Then you’ll do 9 reps of each exercise, then 8, then 7 and so on until you do just 1 rep of each. Try to finish the workout quickly, but stress using perfect form over speed.

                -Barbell Bench Press


                -Barbell Overhead Press

                -Barbell Bent Row

                Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exercise

                Choose a weight for each that makes it moderately difficult to complete the first ten reps.

                4) 10 sets of 30-second Pushup Position Planks

                5) 10-minute cardio cooldown



                60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.


                1) 10-minute cardio warmup (easy pace)

                2) Main Workout: 30/30 Intervals

                bogdankosanovicGetty Images

                This workout is simple, but it’s incredibly effective at kick starting fat loss while boosting your speed and endurance.

                Directions: Run, row, or ski as hard as you can for 30 seconds. Rest 30 seconds. That’s one round. Do six total rounds, then rest four minutes straight. That’s one “block.” Do three total blocks. Beginners should aim to row or ski 150 meters each round, while intermediates should hit 160, and advanced should log 170. If you don’t have access to a rower, track, treadmill, or SkiErg, you can use a StepMill or Fan Bike.

                -Row, Run, or Ski: 30 Seconds

                Work: 30 Seconds

                Rest: 30 Seconds between rounds

                Blocks: 3 comprised of 6 rounds each (18 total rounds)

                3) 10-minute cardio cooldown



                60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.


                1) 10-minute cardio warmup (easy pace)

                3) Main Workout: Five Fifty-Five

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                This is one of my all-time favorite workouts, because it mixes heavy lifts and bodyweight exercises and hits every muscle you own from head to toe. That gives you a training stimulus that builds real-world strength and muscle.

                Directions: Do the exercises in order as a circuit. Do 10 reps of the first exercise, 10 reps of the next, and so on until you’ve completed all the exercises. Then repeat the circuit, this time doing 9 reps of each. Repeat the circuit again, doing 8 reps of each, then 7 reps of each and so on until you’ve done only 1 rep of each exercise.

                Rest as needed, and try to complete the workout as quickly as possible while maintaining good form. Use enough weight that you can complete the reps while still being challenged.

                -Barbell Bench Press

                -Barbell Deadlift



                -Barbell Back Squat

                Reps: 10-9-8-7-6-5-4-3-2-1 reps of each

                3) 10-minute cardio cooldown



                60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.


                1) 10-minute cardio warmup (easy pace)

                2) Main Workout: Gut Punch

                The quickest way to a six-pack isn’t laying on your back doing sit ups—it’s doing this workout. The Gut Punch hammers your entire lower body—the strongest muscles you have—and also your entire core.

                Directions: Grab two medium weight kettlebells or dumbbells and do 50 reps of stepups (25 on each leg). Then get to the pullup bar and do 50 reps of feet-to-hands.

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                If feet-to-hands is too advanced, do knees-to-elbows instead.

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                Repeat, this time doing 40 reps of each. Repeat three more times, doing 30, 20, and 10 reps, respectively.

                -Dumbbell/Kettlebell Stepup


                Reps: 50, 40, 30, 20, 10 of each

                3) 100x Push-up

                4) 10-minute cardio cooldown



                60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.


                1) 10-minute cardio warmup (easy pace)

                2) Main Workout: The Holy Trinity

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                When I was fighting in the Ultimate Fighting Championship and working as a police officer, my time was extremely limited. I needed to pack high-level conditioning into a very short period of time—and so this bodyweight workout was born. It gives your muscles staying power and boosts your cardio.

                Directions: Do a set of the first exercise, then move immediately onto exercises two, then three. That’s one round. Do as many rounds as you can, taking as little rest as possible. Your goal is to do as many reps of each exercise as you can in 30 minutes. Always use strict form.

                Some advice: Don’t ever max out on a set, or you’ll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 100 reps of each exercise.

                -Pushups: As many reps as possible (AMRAP)

                -Pullups: AMRAP

                -Dips: AMRAP

                3) 100x Curl-up

                This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

                4) 10-minute cardio cooldown

                Saturday and Sunday

                Don’t be lazy. Do mobility and recovery work. Get in at least 10,000 steps.

                Repeat for 3 weeks

                If you stick with the plan, you’ll see results by the holiday. Still, this program isn’t perfect. It’ll work better than anything you’ve done before, but I consider it “shred-lite.”

                To reach truly elite levels of fitness for the whole year, you’ll need to continue on with the work after the three weeks is up, and clock 130 total hours of hard training. If you really want the ultimate get-ripped program and you’re ready to follow the 130 Hour Rule of fitness, you’ll have to do the real thing using the Maximus Body book.

                Bobby Maximus
                Bobby Maximus is one of the world’s foremost fitness authorities.

                This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at





                Reconstruction of the training football field at the Urozhay stadium with the laying of artificial turf

                Date of conclusion

                December 7, 2015

                expiration date

                May 31, 2016

                Contract amount

                6 690 801.14 ₽




                Passenger motor vehicles with at least 10 seating places other

                Date of conclusion

                September 3, 2018

                expiration date

                31 December 2018

                Contract amount

                3 142 125.36 ₽




                Heat supply services

                Date of conclusion

                1 February 2016

                expiration date

                31 December 2016

                Contract amount

                1 362 208.62 ₽




                Thermal energy supplied by thermal power plants (CHP)

                Date of conclusion

                February 14, 2018

                expiration date

                January 31, 2019

                Contract amount

                1 015 700,00 ₽




                Execution of works on dismantling and installation of artificial turf of a football field

                Date of conclusion

                April 25, 2011

                expiration date

                Contract amount

                877 505.10 ₽




                Heat supply services

                Date of conclusion

                22 March 2017

                expiration date

                31 October 2017

                Contract amount

                869 RUB 197.21




                Electricity transmission services

                Date of conclusion

                22 March 2017

                expiration date

                31 December 2017

                Contract amount

                658 975.32 ₽


                IE Perelygin Alexey Vladimirovich


                Implementation of works on adaptation of premises of GBOUDOD KO “SDYUSSHOR” Urozhai “- STC of summer sports” for the movement of people with limited mobility

                Date of conclusion

                November 5, 2015

                expiration date

                December 10, 2015

                Contract amount

                651 132,00 ₽




                Electricity transmission services

                Date of conclusion

                1 February 2018

                expiration date

                January 31, 2019

                Contract amount

                622 RUB 600.00




                Electricity transmission services

                Date of conclusion

                February 9, 2016

                expiration date

                31 December 2016

                Contract amount

                401 000.76 ₽

                Restless rest time – training season.How do you spend it, such a “harvest” of medals and you will get

                This is well known to motorcyclists. According to the usual schedule, athletes train without fuss, dutifully fulfilling the coach’s requirements, listening to the team’s opinion, poring over the impeccable condition of their “iron horses” together with the mechanics so that they do not fail at the most crucial moment on the playing field. And in the meantime, the athletes remember and analyze the past season … In 2014, the leader of domestic and European motoball, Metallurg Vidnovskiy won the title of champion of Russia for the 28th time and took the Russian Cup in motoball for the 22nd time.Thus, our eminent club again proved that in all respects it is a cut above its rivals. And this is a fact recognized by everyone. And facts are stubborn things.

                According to the general opinion of the team, annually, playing games with their rivals, Vidnovites every time are convinced of the correctness of the author’s method of organizing the training process developed in SC “Metallurg”. He, as one of the components of success, always leads our motoball players to the highest sporting results. And it is no coincidence that the coaches of other motoball teams in the country have adopted Metallurg’s experience in training their athletes.It is both right and honorable to follow the example of champions, and the benefits are obvious. That is why such teams as Lokomotiv, Kolos and Agrocomplex have become noticeable in their work with young people. They finally achieved victories in the youth and junior championships in 2014. The players from Tikhoretsk Lokomotiv were trained at SC Metallurg. Having returned to the team, now they are there – in the leading roles. And the fact that this year SC “Lokomotiv” took “bronze” at the Russian Motoball Championship is a direct merit of the trainees too.

                We will not disclose a secret if we say that in IC Metallurg, healthy competition between the players is well developed. They successfully joined the main squad and did not get lost in it, the metallurgical juniors, who grew and strengthened not only physically, but also morally, delight with their technical play, the number of goals scored during the season.

                Another pleasant moment of the outgoing season was a new emphasis in our cooperation, which has been going on for many years, on operational coverage of the main events of the championship on the local TV channel Vidnoe-TV and in the Vidnovskie Vesti newspaper.We in the team came up with one interesting advertising move, and the journalists supported us and told about it in their publications and TV shows. As a result, all the fans, and there were 26 of them, who managed to collect six photographs of the motoball team players and six tickets for all Metallurg’s home matches, received a unique prize at the final game – the Legendary Metallurg book. And the players happily signed their autographs on all the photos collected by the fans.

                Unfortunately, the motorcycle season was not without the so-called “fly in the ointment”.It was added to us by Western athletes who, due to the events in Ukraine, refused to participate in the European Motoball Championship, which was planned to be held in Tikhoretsk. “We have no right to condemn them, but we will remember them firmly,” said the coach of SC Metallurg V. Nifantiev.

                Now the Metallurg team has the most restless time of rest – the preparation of equipment for the games of the upcoming 2015 season is in full swing. As soon as the championship “iron horses” are put in order and “driven” to a standstill in the garage of a sports club, motorball players will go on a long-awaited vacation.They will get bored with it as soon as it starts, but they still need to rest. And really rest. Ahead is a new season. The team will prepare for it, like all the previous 42 years, in all respects. And we will see the result of this preparation at the 2015 Games.

                VIDNOVSKIE VESTI / 75 (11682) FRIDAY October 17, 2014

                Medal harvest: 18 representatives of the RSUFKSMiT became prize-winners of the Universiade in Krasnoyarsk

                The XXIX Winter Universiade has ended in Krasnoyarsk.About three thousand athletes in 11 sports competed for 76 sets of medals. The Russian team included 24 representatives of the Russian State University of Physical Culture, Sports, Youth and Tourism, including the Irkutsk branch. Two more students were included in the Georgian and French teams. As a result, by the number of medalists of the 2019 Student Games, RSUFKSMiT entered the top five best universities in the world.

                Four athletes won the highest awards in the women’s ice hockey team.In five matches of the group stage, the athletes won five victories with a total score of 45: 3. The teams from Switzerland (10: 0), China (13: 0), Japan (8: 1), USA (10: 0) and Canada (4: 2) were defeated. In the semifinals, the Russians defeated the US national team (10: 0). In the final of the tournament, our girls again fought with the Canadians. As in the group stage, the meeting ended with a difference of +2 in favor of the Russians. This time with a score of 2: 0.

                Sophomore of the Department of Theory and Methods of Hockey, goalkeeper Valeria Merkusheva entered the court in three matches and finished the tournament with the best percentage of reflected throws among goalkeepers and with the best utility rate of +21 among all players (although this indicator is usually not counted among goalkeepers).Her fellow student Nina Pirogova scored six goals in seven meetings (the best figure among defenders) and two assists. Another defender, a third-year student of RSUFKSMiT Maria Batalova scored one goal in four games, and a graduate of RSUFKSMiT, forward Evgenia Dyupina scored four points in seven matches (2 + 2). Note that another representative of the Russian State University of Physical Culture and Sports, a third-year student Diana Kanaeva , was included in the initial application of the national team, but due to an injury she could not compete at the Student Games.

                Three graduates of the Department of Theory and Methodology of Hockey of the RSUFKSMiT Evgeny Kiselev , Pavel Medvedev and Maxim Maltsev were included in the Russian team, which also reached the top of the podium. Our team finished the group stage in the first place, having also won five victories in five matches. True, in one of them – against Slovakia – we had to play overtime. In the semifinals, the Russian national team beat the pioneers of hockey, the Canadian team – 5: 1.The final match took place just a few hours before the closing of the Universiade, and the Slovaks faced off against the Red Car. The first goal was scored by the Russian players in the middle of the game. However, literally a minute and a half later, the opponents played a combination near our goal and restored the balance – 1: 1.

                The Russian national team spent almost the entire third period in the attack. At the 42nd minute, the mistake of the Slovaks in their zone led to the third goal in this match. Slovakia tried to win back, two minutes before the end of regular time, the coaches replaced the goalkeeper with the sixth field player, but this did not bring any result, and the gold medals went to the Russian national team.

                Defender Pavel Medvedev played all seven matches in the tournament, scoring three goals and giving one assist. One assist was chalked up by forward Maxim Maltsev . Evgeny Kiselev was the third goalkeeper of the team in the tournament and will also receive his medal.

                Another gold award was taken from the Universiade by a graduate of the Russian State University of Physical Culture and Sports, snowboarder Nikita Avtaneev , who competed in the half-pipe discipline. With this victory, the athlete was even congratulated by Russian President Vladimir Putin.

                – Expectations coincided with reality, the tracks are well prepared, you can host the Halfpipe World Cup here. I am satisfied with my performance, in the first attempt I got a little nervous, this rarely happens, but it does happen, – Nikita Avtaneev told to journalists. – When I watched the Korean athlete jumping, I thought that it was possible to complicate the second attempt. But in the end, the usual program was enough for the first place.

                RGUFKSMiT alumnus Emina Malagich as part of the Russian quartet won the 3000m short track relay.The final turned out to be dramatic. When crossing the finish line, Ekaterina Efremenkova fell because of the Korean woman’s maneuver. Everyone froze in anticipation of the judge’s decision. A few minutes later, it was announced that the South Korean national team was disqualified, and the Russian team was awarded gold.

                The award of the highest standard was brought to Russia and the first-year student of the Department of Theory and Methods of Skiing RSUFKSMiT Ivan Kuznetsov also received congratulations from the first person of the state. The skier became the first in the giant slalom, showing a total result of 1 minute 55.51 seconds in two attempts.The second prize-winner, Italian Alberto Blenini, was 0.52 seconds behind Ivan, and Swiss Livio Simone was third (+0.70).

                – The track is very fast. You start to drive at full speed and often cannot cope with the speed, Ivan Kuznetsov shared with journalists.

                The first-year student of our Irkutsk branch Ksenia Pan and the graduate of the Department of Physical Rehabilitation of the RSUFKSMiT Karina Lipanova became the silver medalists of the games in the Russian national bandy team.Having confidently reached the final, our team lost in the decisive match to the Swedish team. The Russians were leading 3: 2, but conceded three goals towards the end of the meeting.

                Karina Lipanova at the end of the tournament entered the top ten snipers, scoring four goals, and in the top 6 best assistants, giving four assists. Ksenia Pan , who also chalked up four assists, is next to Karina in the dispatchers’ rating.

                Freshman of the Department of Theory and Methods of Skiing Anastasia Tatalina performed a lot of incredible tricks and took silver in the slopestyle freestyle competition.

                – The silver medal is good, but I am not very happy with the fact that I did not fulfill the maximum program for myself. The medal was not easy, I was glad that I took at least the second place, there was a tight rivalry, we fought with all our might for the prizes, – Anastasia Tatalina told journalists. – The track was built here excellent, it complies with all competition regulations, I really liked it. It seems to me that its level allows for the stages of the World Cup.

                A third-year student of the Department of Theory and Methods of Skiing Sofia Krokhina took part in the team competition in alpine skiing. In the final, the Russians lost to the Austrian team – 1: 3 and received silver medals.

                A third-year student of the Department of Theory and Methods of Speed ​​Skating, Figure Skating and Curling Maxim Kovtun was in the lead after skating in the short program, but according to the results of the free program he became the second, yielding the palm to Italian Matteo Rizzo.

                – I was collected and well motivated, but the mistakes I made are very unprofitable according to our refereeing system, – noted Maxim Kovtun . – They shouldn’t have been allowed, and I missed out on those elements in which I am almost never mistaken. During all the trainings here and the starts, I have never made a mistake on Salchow, we hardly ever knead rittbergers at all. This is a coincidence, but accidents are not accidental – which means that you need to pay attention to absolutely everything. It was necessary to open up more sharply from the Salchow, because this did not happen at all – I do not fall in training.Well, the rittberger is just carelessness.

                Part-time student Moris Kvitelashvili played in the Georgian national team and took third place in men’s figure skating.

                – Finally I managed to perform my program with high quality – I performed all the elements well and entered every jump well. As for the short program, I started it well, but then mistakes followed, because of which I lost 10 points. In general, I am satisfied with my performance at the Universiade, – this is how Moris Kvitelashvili commented on his speech to journalists .

                Fourth year student Adelina Galyavieva , playing for the French national team, together with her partner Louis Tauron, also became the third in figure skating.

                A sophomore of the Department of Theory and Methods of Skiing Anastasia Gornostaeva brought bronze to the Russian team, completing the top three in slalom.

                Thus, ten representatives of the RSUFKSMiT won the gold of the Universiade, five received silver awards and three – bronze ones.If we take into account only active students, then 12 people won medals in Krasnoyarsk (5 + 4 + 3).

                Saratov Regional Physical Culture and Sports Center “Harvest” |

                “Urozhai” Sports and Fitness Center is a regional sports institution that organizes competitive activities and conducts classes in programs of physical culture and health-related orientation in rural areas, conducts mass sports work with various age groups on the territory of the region and implements the All-Russian physical culture and sports complex “Ready for Labor and Defense” on the territory of the region.

                Currently, the institution cultivates 19 kinds of sports : basketball, boxing, Greco-Roman wrestling, belt wrestling, sambo wrestling, cycling, volleyball, handball, kettlebell lifting, small towns, karate, equestrian sports, athletics, cross-country skiing, table tennis, powerlifting, football, hockey, chess.

                As of 03.09.2021, the number of people engaged in GAU SO FSC Urozhai was 4594 people.

                The most popular and accessible are game sports: volleyball 1244 people, football 1247 people, basketball 318 people.

                Classes are conducted in 36 municipal districts of the region and in the city of Saratov at 136 sports facilities.

                In total, 197 specialists work on the territory of the Saratov region, including: 32 instructor-methodologist and 165 instructors in sports. 95 people have higher physical education, 52 people have secondary specialized physical education, 30 people have higher professional education, 20 people have secondary vocational education.

                14 employees of the institution have honorary badges and titles.

                Implementation of the All-Russian physical culture and sports complex “Ready for Labor and Defense” (TRP)

                In accordance with the order of the Ministry of Youth Policy, Sports and Tourism of the region No. 565 dated November 18, 2015, the Saratov Regional Physical Culture and Sports Center “Harvest”. endowed with the powers of a regional testing center to perform types of tests (tests), standards, requirements for assessing the level of knowledge and skills in the field of physical culture and sports of the population of the region according to the standards of the All-Russian Sports School of the RLD.

                List of test sites according to VFSK TRP standards:

                • stadium “Locomotive” (Saratov, Atkarskaya street 29).
                • FOK “Kirovsky” (Saratov, Artelleriyskaya st. 1a).
                • State Unitary Enterprise SO “Regional Center for Sports Training” (Saratov, 5th Dachnaya)

                On the territory of the Saratov region, testing centers are carrying out tests according to the standards of the All-Russian Federal Sports Complex “TRP” among all categories of citizens, including state and municipal employees, as well as employees of state and municipal institutions and enterprises.

                The regional testing center of GAU SO FSC Urozhai has prepared equipment and a test schedule according to the standards of VFSK GTO, which is posted on the website of the Ministry of Youth Policy and Sports of the Saratov Region, as well as on the website of GAU SO FSC Urozhai.

                DOWNLOAD RATING

                Organization of testing centers in municipal districts of the region

                Currently, 46 testing centers have been opened in the Saratov region in 42 municipal districts of the region (Aleksandrovo-Gaysky, Arkadaksky, Atkarsky, Bazarno-Karabulaksky, Balakovsky, Balashovsky, Baltaysky, Volsky, Voskresensky, Dergachevsky, Dukhovnitsky, Yekaterinovsky , Ivanteevsky, Kalininsky, Krasnopartizansky, Krasnoarmeysky, Krasnokutsky, Lysogorsky, Marksovsky, Novouzensky, Novoburassky, Ozinsky, Petrovsky, Pitersky, Perelyubsky, Pugachevsky, Rovensky, Romanovsky, Rtischevsky, Samoilovsky, Saratovsky, Sovetsky, Tatishchevsky …Revival, ZATO Shikhany, ZATO Svetly, ZATO Mikhailovskoye, Engels municipal districts, Saratov municipal district), which organize their work at 350 sports facilities .

                For registration and obtaining a UIN number for performing types of tests (tests), TRP standards, go to the official website of the All-Russian Physical Culture and Sports Complex of the TRP –

                Top sports results

                II All-Russian Festival of All-Russian FSC “GTO” among family teams

                From 4 to 8 October 2021 in the city of Kislovodsk, on the territory of the FGBU “Yug Sport”, the All-Russian Festival of the All-Russian FSC “GTO” among family teams was held. The team of the Saratov region took – 4th place out of 34 regions of the Russian Federation. In the individual championship, the best results in the all-around TRP (in all disciplines): Anastasia Chebakova – 4th place, Irina Chebakova – 5th place, Elena Ivanovna Chebakova – 6th place, Alexey Chebakov – 12th place.

                Russian Youth Spartakiad of pre-draft age

                June 28 to July 6, 2021 Essentuki, Stavropol Territory. Final competition of the Russian Youth Spartakiad of pre-conscription age. The team of the Saratov region took – 2nd place among the regions of the Volga Federal District.


                July 24 to 31, 2021 Evpatoria (Republic of Crimea) the final All-Russian competition of young football players “Leather ball”. The Saratov region was represented by athletes of the Pugachevsky municipal district (youths 2006-2007).r.) team “Leader”. As a result of the games, the “Leader” team took 4th place out of 15 teams.

                August 24-31, 2021 Volzhsky, Volgograd region, the final stage of the All-Russian football competition among children’s village teams “Kolosok”. The Saratov region was represented by the football team of the Aleksandrovo-Gaysky district (born in 2006-2007). The team played 6 games at the tournament and, as a result, finished 5th place out of 16 best teams.

                city sport

                February 11-14, 2021 Nizhny Novgorod, XXVI open tournament in urban sports, dedicated to the memory of USSR Champion V.F. Ryabtsev and Honored Coach of Russia Kamenev Yu.A. The pupil of GAU SB FSTS “Harvest”, master of sports Vyacheslav Shchavelev took – 6th place.

                June 1-7, 2021 Kaluga, All-Russian open competition in urban sports “In memory of the Honored Master of Sports of the USSR S.I. Gromov “. The participants were 30 athletes from 11 regions of Russia.The Saratov region was represented by the team of FSC “Harvest”. In personal competitions, Vyacheslav Shchavelev took 1st place with a score of 85 bits per 60 pieces. Master of Sports of Russia Oleg Efimov became the second in the age group of 70-75 years old, and Alexander Shavelev became the third among the participants in the group of 75 years and older. In the team competition, the Saratov region took the 5th place .

                Sambo Wrestling Federation of the Smolensk Region


                Vorobiev Ruslan Nikolaevich

                President of the Sambo Wrestling Federation of the Smolensk Region

                International Master of Sports in Sambo.


                Tel. 8-910-725-03-03

                Fedyukov Yury Fedorovich

                Vice-President of the Sambo Wrestling Federation for the Smolensk Region

                Tel: 89206665588

                Combat Sambo training session schedule Mon. Wed Fr. from 19.00.-21.00 and Address

                Fedyaev Vladimir Alexandrovich

                Trainer of the highest category

                Master of Sports in wrestling sambo and judo.Master of Sports in hand-to-hand combat.

                Place of work: SDYUSSHOR No. 2 of Smolensk

                tel: 8-904-363-28-23; 8-910-718-18-99

                Classes are held: SKA MVO, st. Bagration, 32; SC “Harvest”, st. Dzerzhinsky, 18/2

                Maltsev Alexander Vyacheslavovich

                Coach of the first category

                International Master of Sports in Sambo

                Place of work: SDYUSSHOR No. 3 of Smolensk

                tel: 8-960-579-04-17; 8-904-369-63-48

                Classes are held: SKA MVO, st.Bagration, 32; SC “Harvest”, st. Dzerzhinsky, 18/2

                Ermachenkov Sergey Alexandrovich

                Master of Sports of Russia in wrestling sambo

                Trainer of the Highest Category

                Place of work: SDYUSSHOR No. 2 of Smolensk

                Classes are held: microdistrict Gnezdovo, “Professional training center” for police officers, Kuibyshev st., 11

                Lobachev Leonard Gennadievich

                DYUSSH №3


                Frolov Alexander Viktorovich

                Senior trainer-teacher

                Highest category.

                Place of work: MBOU DOD DYUSSH “Torpedo”

                Tel. 8-910-722-80-59

                Sergeev Ruslan Ivanovich

                Trainer of the highest category

                MBOU DOD DYUSSH “Torpedo”

                Classes are held in the FOK “Molodyozhny”

                Tel. 8-910-786-19-98

                Martynenko Evgeniy Aleksvndrovich

                Coach of the first category

                MBOU DOD DYUSSH “Torpedo”



                Shkatov Vyacheslav Yurievich

                Children’s and Youth Sports School No. 1, Gagarin

                Master of Sports of Russia

                Trainer of the highest category

                “Excellence in physical culture and sports”


                Kharlamenkov Valery Vladimirovich

                Children’s and Youth Sports School, Gagarin

                Trenev of the highest category

                Excellence in Physical Education and Sports of Russia

                Excellence in Public Education of Russia


                Kuzmina Zlata Vladimirovna

                Children’s and Youth Sports School No. 1Gagarin

                Coach of the first category

                Master of Sports in Sambo

                Tel. 8-964-617-68-96

                Andrusov Ivan Stefanovich

                Honored Trainer of Russia

                sambo wrestling

                Olympic Training Center

                House. 38-43-64

                slave. 38-36-13

                honeycomb 8-960-585-51-78

                Egorova Lyudmila Olegovna

                Master of Sports of the International class in sambo wrestling, master of sports in judo wrestling.

                Bronze medalist of the Sambo World Cup.

                Champion of Russia in judo and sambo wrestling.

                Three-time Champion of Russia among students.

                Trainer-teacher of the highest category.

                Smolensk, Shevchenko st., 52


                Khomyakov Valery Alexandrovich

                Verkhnedneprovsk sports school

                Senior coach in sambo and judo

                Tel.(8-48-144) 5-33-07


                Dolgishev Oleg Vladimirovich

                International Master of Sports in Sambo Wrestling

                Master of Sports in Judo Wrestling

                Winner of the Sambo World Cup.

                Seven-time World Master Champion.

                Judo wrestling champion of Russia.

                Excellence in physical education.

                Republican judge.

                Director of MBOU DOD DYUSSH №3 in Smolensk.

                Trainer-teacher of the highest category.

                Smolensk, Shevchenko st., 52

                slave. 62-29-25

                honeycomb 8-951-706-40-95

                Pankratov Valery Vadimovich

                Master of Sports in sambo wrestling.

                Republican judge.

                Medalist of the World Championship among veterans.

                Trainer-teacher of SDYUSSHOR №2Smolensk


                Gerasimov Sergey Viktorovich

                Demidov DYUSSH

                Master of Sports in Judo and Sambo.


                Gruznov Vladimir Valerievich

                International Master of Sports

                2nd place European Championship

                3rd place World Cup

                1st place Russian Championship

                2nd and 3rd places in the championships of the USSR

                MBO UDOD Yartsevskaya DYUSSH

                Trainer-teacher, deputy director for sports and mass work.


                Tyulikov Alexander Ivanovich

                Judge of the first category


                Nuriev Ruslan Anvarbikovich

                Master of Sports in Sambo

                Verkhnedneprovsk sports school

                sambo and judo wrestling coach

                Tel. (8-48-144) 5-33-07


                Borisov Pavel Mikhailovich

                Master of Sports in Sambo

                Verkhnedneprovsk sports school

                sambo and judo wrestling coach

                Tel.(8-48-144) 5-33-07


                Skogorev Oleg Fedorovich

                Verkhnedneprovsk sports school

                sambo and judo wrestling coach

                Tel. (8-48-144) 5-33-07 8-951-697-78-52

                Sokolova K. – 8-915-657-85-86; Konenkov Alexander – 8-919-048-89-89; Pugachev S.S. – 8-910-762-16-02; Platonov V.V. – 8-910-713-30-89.

                Lazarev- 8-960-586-44-26; Ivanov- 8-903-894-69-52.

                Sidorov Igor- 8-920-667-00-75; Goryunov Maxim- 8-920-323-45-67; ​​Bogdanova Elena- 8-904-959-61-72; Shemelev Valery- 8-951-700-21-04.

                Pchelkin Oleg – 8-906-519-11-68; Karpov Oleg – 8-903-892-52-48.

                Dmitriev Andrey 8-908-283-06-52, Gordadze V.G. – 8-910-713-04-00

                Gorelenkov Sergey- 8-910-727-63-36, Zinoviev Yuri- 8-920-301-84-58; Smirnov Anatoly 8-920-306-43-54; Katsin Yuri- 8-950-706-38– 01; Vorobieva Nelly-8-903-698-25-49, 8-903-890-84-54.

                5. Numerical SHL test # 1

                This test is solved in 40 minutes. However, the timer is not set here on purpose, because the main goal is to acquaint you with what awaits you, and not at all to create another stressful situation. It is planned that you slowly and thoughtfully solve this test and identify your weak points.

                A training numerical test similar to SHL (numerical SHL).

                (test mode, some bugs and typos are possible)

                Task 1
                According to the rules of the lending program, the client, after receiving the loan, makes a monthly payment in equal amounts throughout the entire period of debt repayment.The bank imposes penalties on clients for late payment according to the following scheme:
                – For the first overdue month – no penalties are imposed
                – For the 2nd – 4th months – 50% of the client’s monthly payment.
                – For the 5th and subsequent months – the client is provided with a loan repayment assistance program and a penalty of 25% of the basic monthly payment is charged.

                If the loan amount is more than $ 48000, the penalty is calculated from the value of $ 48000. This scheme of penalties is not imposed on the client if his overpayment for the previous months compensates for the current unpaid payment.

                Task 2. Seasonal costs of a ski equipment rental company in the amount of $ 45 thousand were distributed according to the table:

                Task 3. Report of the dealer network on the sale of spare parts kits for agricultural technology.

                Task 4.The car warranty service car workshop provided the automaker with the following statistics of car owners’ requests for those. help:

                Task 5. Employees of a chain of stores selling digital equipment conducted a survey among buyers about their selection criteria and preferences when buying digital equipment:

                Task 6.The statement of turnover in the furniture warehouse for the last month

                Task 7. Volume of harvested cereals by years (tons):

                Task 8.

                The costs of the locksmith shop were distributed according to the table:

                Task 9.The number of university graduates working in their specialty was distributed according to the schedule:

                Task 10. Statistics of the performance of students in secondary, higher educational institutions:

                Task 11.Garment Factory Returns Report:

                School, Official site of the Dagestan struggle

                High School of Sports Excellence

                One of the leading wrestling schools in Dagestan, for many years on its basis the strongest freestyle wrestlers of the republic trained and held training camps before important starts.

                The most famous pupils of ShVSM are two-time world champion, bronze medalist of the Olympic Games Sazhid Sazhidov, world champion, five-time European champion Kuramagomed Kuramagomedov, world champion, four-time European champion Magomed Azizov, silver medalist of the Olympic Games and World Championship Yusup Abdusalamov World, Vice-champion Magomedov and Magomed Isagadzhiev, medalist of the World and European Championships Ruslan Sheikhov.

                Today about 450 people are engaged in freestyle wrestling in SHVSM. 17 mentors work with them, including such recognized specialists as Mairbek Yusupov, Magomed Dibirov, Batal Hajiyev.

                Director – Abdulbekov Nazhmudin Abdulbekovich.

                Address: Makhachkala, Imam Shamil Avenue 32 “g”. Tel: 8 (8722) 63-60-64

                Republican Specialized Children and Youth Sports School of the Olympic Reserve “Dynamo”

                One of the oldest sports schools in Dagestan, such famous freestyle wrestlers as the Olympic champions Saypula Absaidov, Magomedgasan Abushev, Sagid Murtazaliev, Shirvani Muradov, silver medalists of the Games Elmadi Zhabrailov and Nastiyar Mariadyar Akhmedov, prize-winners of the World Games Nasrullaev, Lukman Zhabrailov, vice-world champion and three-time European champion Nasyr Gadzhikhanov.Zamira Rakhmanova, one of the four world champions in the history of the development of women’s wrestling in Russia, is also a pupil of Dynamo.

                As of January 1, 2012, more than 1100 people are engaged in freestyle wrestling under the guidance of 30 coaches in the Dynamo sports school, including its four branches in Makhachkala, Kizilyurt and Buglen. The Greco-Roman wrestling sections are attended by 115 people, who are trained by two mentors.

                One of the most productive Dagestani coaches, Imanmurza Aliyev, works at the Dynamo school, who trained the Olympic champions Sagid Murtazaliev and Shirvani Muradov, as well as the winner of the Olympic silver medal Bakhtiyar Akhmedov.

                Director of the school – Zhabrailov Lukman Zaynaidievich

                Address: Makhachkala, st. Dakhadaeva, 23. Tel: 8 (8722) 67-85-87.

                Republican Specialized Children and Youth Sports School of the Olympic Reserve named after Hamida Hamidova

                Previously, this school was part of the structure of the Urozhai sports community, the famous Ali Aliyev worked there, and the monument to the great fighter and coach erected in front of the building of the sports school reminds of this.Ali Aliyev’s name is the sports complex located next door, and the school where he worked was named in 2006 in honor of the tragically deceased President of the Dagestan Wrestling Federation, State Duma deputy Hamid Hamidov.

                The most famous pupils of the harvest sports school are two-time world champion, bronze medalist of the Olympic Games Ruslan Ashuraliev and world champion, vice-champion of the Olympic Games Magomedkhan Aratsilov. They were prepared by Ali Aliyev, his student is also the leading coach of the Hamidov sports school, mentor of the youth national team of Dagestan, honored coach of Russia Anvar Magomedgadzhiev.

                In total today at the school. G. Gamidov employs 11 coaches, 450 children are engaged in freestyle wrestling under their guidance.

                School Director – Arsen Shakhvaliev

                Address: 367950 RD, Makhachkala, Lenin Komsomol Park
                Tel. 8 (8722) 78-11-58 (Fax)
                E-mail: [email protected]

                Municipal Specialized Children and Youth Sports School of the Olympic Reserve named afterA. Alieva

                Opened in 1999. About 600 people are involved in freestyle and women’s wrestling. The main training base is the gym of the former ShVSM, which, until the opening of the TsOP in Makhachkala in 2002, for many years served as a training ground for the Dagestan national freestyle wrestling team.

                The school also has a freestyle wrestling section at the Dagestan Polytechnic College, boarding school No. 4 and the village of Bogatyrevka.

                There are 18 mentors working with the wrestlers, two of them – Kasum Nasrudinov and Magomed Suleymanov – are honored coaches of Russia.

                The pupils and pupils of the school became the winners of the junior and youth championships of Russia, and on the “adult” carpet they achieved the best results at the Grand Prix “Ivan Yarygin”, where they won bronze medals.

                Director of the school – Isagadzhiev Magomed Asadullaevich

                Address: Makhachkala, st. Mantasheva, 2. Tel: 8 (8772) 68-09-81, 78-03-66

                Republican Sports School for Children and Youth of the Olympic Reserve named after Shamil Umakhanov

                Founded on February 3, 1994.In 1999, after the tragic death of a school pupil, World Cup winner Shamil Umakhanov, the RSDYUSHOR was named in his honor.

                Such world freestyle wrestling stars as two-time Olympic champion, world champion Mavlet Batyrov, Olympic champion Murad Umakhanov, Olympic bronze medalist, two-time world champion Makhach Murtazaliev, two-time world championship medalist Gadzhi Rashidov, two-time European champion, World Cup Bagavdin Umakhanov, World Championship medalist, European champion Zelimkhan Huseynov, European champion Mahmud Magomedov.

                Today, the RSDYUSHOR has sections for 9 sports. About 2 thousand athletes are engaged in the school under the guidance of more than 60 mentors. Freestyle wrestling sections are attended by 860 children who train under the guidance of 22 specialists.

                RSDYUSHOR them. Sh. Umakhanova was awarded a grant from the President of the Russian Federation V. Putin (2002), as well as a II degree diploma of the All-Russian competition among sports schools and colleges of the Olympic reserve (2004).

                Director of the school – Aliaskhabov Saypudin Arslanbekovich.

                Address: Khasavyurt, Makhachkala highway, 29 “a”. Tel: 8 (87231) -5-21-40, 8-928-564-44-22.

                Olympic Reserve School

                UOR was opened in 2001. Over the past time, the winners and prize-winners of the World and European Championships among adults, juniors and youths have been trained within the walls of the school. The most titled pupil of the UOR is the three-time world champion Bilyal Makhov.

                The school employs 7 mentors, headed by the honored trainer of the USSR and Russia Magomed Guseinov.200 freestyle wrestlers are trained under their guidance.

                Director – Huseynov Magomed Abdulkerimovich

                Address: Khasavyurt, Makhachkala highway, 1a. Tel: 8 (928) -962-05-28

                Republican Specialized Children and Youth Sports School of the Olympic Reserve named after brothers Irbaykhanov

                The school began functioning on January 1, 1998. Until recently, she bore the names of Buvaysar and Adam Saitiev, who began their path in sports under the guidance of the honored coach of Russia Isak Irbaikhanov, but this year it was renamed due to the fact that the Saitiev brothers decided to found their own wrestling school.

                In addition to the Saytiev brothers, such famous wrestlers as Olympic champion, world and European champion Ramazan Irbaykhanov, winner of the European Championship and bronze medalist of the World Championship Zaur Batayev, three-time European champion Jamal Otarsultanov came out of the walls of the Irbaykhanov school.

                Today in SDYUSSHOR them. Irbaykhanovs employ 34 freestyle wrestling coaches, 20 of them lead sections in the villages of the Khasavyurt district. In total, about 1400 children train under their guidance.

                School Director – Irbaykhanov Ibragim Abdurakhmanovich

                Address: Khasavyurt, pos. Olympic, st. New, 1. Tel: 8 (928) -502-00-11

                Republican Specialized Children and Youth Sports School of the Olympic Reserve named after Mavlet Batyrova

                The school was opened in 2000, since 2006 it bears the name of the two-time Olympic champion Mavlet Batyrov. Among her pupils are the winners and prize-winners of the world and European championships in juniors and youths.

                There are 21 freestyle wrestling coaches at the school, and about 1000 children are trained under their supervision. Trainings take place in the sports complex. G. Gamidov, as well as in three other gyms in different parts of the city.

                Director of the school – Abakarov Abakar Tagirovich

                Address: Khasavyurt, Makhachkala highway, 29 a. Tel: 8 (928) -958-41-91

                CYSS “Energia”

                The school opened in 2011. At first, only free-style wrestling sections functioned in it.The trainings took place at the Olympic Training Center in Makhachkala. Subsequently, the CYSS “Energia” entered the system of the Ministry of Sports of Dagestan. Since 2014, it has been based in the satellite city of the capital of the republic, Kaspiysk, a sports and recreation complex named after V.I. K. Kuramagomedova.

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