5 circles of hell: intense, explosive and very interesting home workouts

What is needed

About 6 meters of free space, wall mat, a simple timer.

How to do the exercise

Make exercise one after another at predetermined times. Try not to rest between them, finished one, immediately went to the next.

• Running in place - 30 seconds.
• Explosive pushups - 10 times.
• Sit-ups and jumping rabbit - 5 5 squats and jumps in each direction.
• Plank with a touch of feet - 10 times.
• Lunges and squats with a jump - 10 times.
• HandStand (forearms) - 30 seconds.
• Crucifix - 10 times.

After the end of a rest for 1-2 minutes, and then do it all over again. Make 3-5 laps.

How to do the exercises

Running on the spot

Run on the toes, help himself with his hands. Try to lift your knees higher.

explosive pushups

At the output of the push-Repellent hands and then come back. Strain and press the buttocks to the waist does not sink. If you can not comply with such push-ups, try doing it with his knees.

Sit-ups and jumping rabbit

5 Perform the Air squat. Then remove your hands behind your head and take 5 jumps in the squat. Do not try to jump far, landed smoothly on the heels of the transition to the socks. Repeat the same in the other direction.

Plank with feet touching

When filing pelvis up, keep your back straight.

Lunges and squats with a jump

First make two jump lunge, then - squat. Do not touch the floor behind the knee standing legs, not to hit. If you find it difficult, reduce the range of motion: Follow above hips parallel to the floor.

Handstand

Stand with your hands on the wall, his back to her. If it is too difficult or if you hurt your wrist, get up on the forearm.

Crucifix

Keep your lower back on the floor, do not lower your feet on the floor until the end of the approach.

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Try our other training in interval and circular formats. You will also need only a rug, a timer and a small rise for some exercise.