5 circles of hell: training force to strain not only muscles but also the brain

The new complex from Oia Zorina, which is not exactly give you bored. Burn calories, Suck coordination and buzz.

What is needed

Mat, timer.

How to do the exercise

If you are going to do at once, make the joint warm-up, so as not to scare the neighbors crunch. If you are doing complex after the main workout, skip this step.

Before you start, deal with the implementation of attacks with a jump, "runner-resistant" and "skater" from the outburst. They are quite complex in terms of coordination, so you better get used to them in advance.

After the start of the complex follow all the exercises in a row without rest. Then, set the timer for one minute and move the spirit. If not enough, you can add one more minute, but no longer. All you need to perform five of these circles.

1. Burpee latched in a low Sede - 10 times.
2. Planck's shoulders touch - 20 times.
3. Lunges with a jump and the "Front runner" - 10 times.
4. Alternate lifting arms and legs lying on his stomach - 20 times.
5. "Skater" from lunge - 5 times in each direction.
6. Lifting body - 10 times.
7. Push-ups and jump into the rack - 10 times.

Check the time for which it turns out to close one circle. They can share in the comments, to compare the level of their training. In addition, the later will be able to perform complex and again evaluate your progress.

How to do the exercises

Burpee latched in a low squat

Try to jump right into a squat, fix it for a couple seconds, and then continue as normal burpee. If you find it hard, do the exercise without touching the breasts floor: stop lying, squat, jump.

Planck's shoulders touch

Tighten your abs and glutes to keep your lower back flat. Make sure that the arm is directly over the line hand.

Lunges with a jump and the "Front runner"

Doing jumping lunges, do not touch the floor behind the kneeling, not to hit. During a step back in the "runner's pose", keep your back straight; knee to the rear, can bend.

Alternately lifting the arms and legs while lying on his stomach

Lift opposite arm and leg as high as possible, his head come off - look at the floor in front of him.

"Skater" from the lunge

Carefully lowered to the knee, not to hit. Try to jump to the side as far as possible, help himself with his hands. Perform five times in one direction and then change the leg and do the same in another.

The rise housing

This exercise will load and the press will help to restore breathing. Tear off the back slowly - vertebra by vertebra - and go down as well.

Push-ups and jump into the rack

If you are afraid to be filled up at the back, do the exercise next to a wall. If you manage to get out in a handstand and hold it, wait a few seconds to secure the success. 😉

Write, how many turned out to close the circle and how long you rest. Does anyone happen to go into a handstand? Not to be confused during difficult exercises?

If you like exercise, try other options from the series "5 circles of hell." A few weeks later, repeat this again and compare the time.