5 circles of hell: interval training with an emphasis on the hips

Oia Zorin is a new training format and warned: if you want to rest between exercises, will have to hurry.

What is needed

Timer (normal, without intervals), mat.

How to do the exercise

This month, we try new training format - EMOM (Every minute on a minute). You put the timer for 25 minutes (or less, depending on the number of laps that you plan to do), since the early minutes of performing the first exercise set number of times, and from the rest of minutes rest. Since the beginning of the second minute of the second exercise, and so on.

In five minutes you do all five exercises, and then start over again. All you need to run five laps. Between lap time on holiday there - only what is left from the last minute.

Do not brake! The faster you do exercise, the longer you rest.

The following exercise you need to perform:

• Jumping with the turn - 14 times (triple jump and turn is considered at a time).
• Alternation feet lying in the palm - 30 times.
• A bunch of sit-ups and lunges cross - 30 times.
• burpee - 10 times.
• toe-touch in the "crab" - 20 times (one touch - once).

How to do the exercises

Jumping with the rotation

To avoid confusion in the legs, remember that starting position - feet apart. Immediately put them wider than shoulder width and with this position, start jumping. During the turn, try to expand and hips, and shoulders. You will feel the strain obliques.

Alternation feet lying in the palm

Try not to strongly shake the pelvis and not to fall in the lower back during the alternation of the legs. If you do not have enough stretch to put the foot next to the brush, do the exercise in their range and smoothly so as not to pull the muscles.

A bunch of sit-ups and lunges cross

squat the full range, lower thighs parallel with the floor, try not to take your heels off the floor and do not round your lower back. During the attacks take away leg back and crosswise, sit deep, but do not touch the floor with his knee, not to hit. Consider and squats, and lunges. In sum, it should turn out 30 times.

burpee

Touch the floor chest and hips. You can not do push-ups: just lie down on the floor, and then a jump substitute legs, straightens up and jump out. If it's hard, perform half burpee Arise to stop lying, and from there to jump substitute legs, straightens up and jump out.

toe-touch in the "crab"

Place your hands slightly wider than shoulders for stability, expand the fingers in the hand. Do not lower the hips, keep the weight on.

If you tested the proposed trainingPlease go small survey. If you have questions or exercise time, write in comments.

We have a lot of intensive home workouts, and if you have not tried them yet, it's time to do it.