5 circles of hell: a killer workout on the legs, arms and muscles bark

Oia Zorin will make you how to jump, so be prepared to choke. Well, fear not, you will have time to relax.

What is needed

Rope timer. If you do not have the rope, you can replace jumping jogging on the spot, but I strongly advise you to still buy it. Firstly, this is a cool compact tool for interesting kardiosessy, and secondly, in the following weeks will be training to meet other exercises with a rope.

How to do the exercise

Exercises are performed in EMOM format (every minute on a minute). Set a timer for 25 minutes - five laps. If you do three laps, put on 15 minutes. Zasekal minute and makes the first predetermined number of exercise time, and the remaining seconds rest. Since the beginning of the second minute to perform the following point, and the remaining time of rest and so on.

When you have finished the last exercise, take a break until the end of a minute, and then start over again. Hurry up: the speed depends on your amount of rest.

Here are five exercises to be done:

1. Jumping rope cross (if there is no rope, read below, what to do instead) - 60 times.
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2. The rise in the triceps - 10 times.
3. Jumping out of the squat on the floor touch - 20 times.
4. "Superman" with a thrust to his hand + lift the arms and legs in the press - 20 times (in total).
5. Jumping with an emphasis on hands - 10 times.

If you do not have time to complete the exercise before the end of minutes, start the next. Survive at least three laps.

How to do the exercises

Jumping rope cross

In order not to become entangled in the rope, make a couple of the usual jumping and then begin to carry out their cross, back and forth and from side to side. It's nice to load the muscles of the core. Dial the 40 jumps in total.

If there is no rope, jump crosswise without it. But in this case, the number of hops increases to 60.

The rise of triceps

In the initial position of the wrist should not stand under the shoulders as in classical push-upsAnd in front. Control the movement, do not lose your elbows on the floor. If not, do Alternating descent on his elbows at the bar.

Jumping out of the squat on the floor touching

Squat until thighs parallel to the floor or slightly higher. Jumping fold the legs together, and hands - palms facing each other.

"Superman" with a thrust to his hand + lift the arms and legs in the press

This exercise consists of two parts. First will pump back, the second will load press. In the first part of the exercise, try to raise your back like you can leave on the floor above the feet. Pull hands to himself with an effort, as if the two drag load on the ropes.

In the second part of the exercise on the floor just come off the blades, lower back remains pressed. If you can not lift the straight leg - not scary, a little bend their knees.

Skipping with a focus on hands

Try to jump higher, so that the body fell in a single line, and some stay there. This will strengthen your shoulders and wrist. If scary mislaid back, do the exercise next to a wall.

Write in the comments, it was difficult, and that - too easy. Time to rest before the end of a minute?

And be sure to try a workout in other formats: circular and circular interval. They collected interesting exercises, many of which you probably never met.