5 circles of hell: Exercise burns calories and pumps the explosive power

Exercises for the house, which you will get tired more than in the gym.

What is needed

Mat and a timer to note the time of rest.

How to do the exercise

Perform all exercises in a row at predetermined times, then rest a minute and do another four such circles. If at the end of the circle you are severely out of breath, you can increase the rest time of 1.5-2 minutes to catch breath.

Depending on your pace of training will take 15 to 25 minutes. Try not to rest between exercises, only between the circles.

• Jumping with the rotation at hip level - 20 times.
• "Predator Dance" - 10 times.
• T-stop rotation of laying - 10 times.
• Plyometric gluteal bridge with the change of feet - 10 times.
• Explosive push forward - 10 times.
• Leap into the side lunge to touch the floor - 10 times.
• Crucifix «Crucifixion" - 10 times.

In order not to crackle joints for the whole house, first make the workout: roll the joints of all extremities, do tilt and rotate the body. Of course, if you are performing complex as self-training, and not as the end of jogging or power session.

How to do the exercises

Jumping with the rotation of hips

Exercise warms the body and loads the muscles of the core. Maintain a high tempo and try to expand more than the hips to the side.

"Dance predator"

The lowest point of the back straight, knees unroll sideways.

T-stop rotation of the lying

Keep your socks on the floor, simply unroll the body to the side and a guiding hand to the ceiling.

Plyometric gluteal bridge with the change of feet

Strong repulsive legs to the pelvis off the floor. In the air, my feet.

Explosive push forward

This is an unusual push-well load the shoulders and arms. Take a leap forward fast and explosive, the lowest point of touch-feeding floor. Do not arrange the elbows to the sides, let them look back.

Leap into the side lunge to touch the floor

When lean, keep your back straight.

Crucifix «Crucifixion"

Push your lower back to the floor during the exercise just come off the blade. Touch the toes, do not lower your feet on the floor until the end of the exercise, the better to load the press.

Write in the comments, how was training. Will it carry out a circle with no rest between exercises, whether minutes were enough to catch your breath? And, of course, try the rest of the complex, they are just as exciting and intense.