5 circles of hell: home workout to fight obesity

How to do a workout

The complex consists of four exercises:

• "Legs together - legs apart" with access to the bar.
• Push-ups with a touch of the hand.
• Throw on the floor.
• Raising the legs.

Do each exercise for 40 seconds, and rest the remaining 20 seconds. After rest, go to the next exercise on the list and perform it in the same format.

Four exercises are one circle. There are five to be done. You cannot rest between the circles, otherwise the heart rate will drop, the effect of the training will be reduced.

If you can't do the exercise for 40 seconds and have to stop in the middle to rest, change the time to 30/30.

How to do exercise

"Legs together - legs apart" with access to the bar

Jump on half-toes, do not fall on your heels. Keep your back straight and fold your arms in front of you. Try to get out of the lying position immediately into the squat.

If it does not work, first make a jump to the arms, and then rise to the squat.

In any case, do not rise from the squat until the end of the exercise.

Hand touch push-ups

Do push-ups until your chest touches the floor or close to that, tighten your abs and buttocks to prevent sagging of the lower back.

If you don't get the classic push ups, do the exercise from your knees.

Throw on the floor

This exercise is performed with a medicine ball, but the option without any equipment will also raise your heart rate and load your core muscles quite well.

To get the most out of it, do the exercise as powerfully as possible, as if you wanted to punch the floor with a heavy object or chop a log with an ax. When you swing down, pull your pelvis back and keep your back straight.

Raising the legs

Raise your legs and bend your knees at right angles. Lift the pelvis off the floor and lower it back. You can put your hands under it to make it comfortable.

Set a timer or video with me!

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Write how you like the exercises. How many laps did you do, how many seconds did you rest? And be sure to check out other workouts. You can make a new one every day.