5 circles of hell: home workout for iron abs and strong shoulders
Sport And Fitness / / December 28, 2020
Thanks to the new complex from Iya Zorina, you will get a good strength load, and at the end, accelerate your heart rate and increase endurance.
The set of exercises consists of two parts: strength training for 20 minutes and super-intense short tabata. The first part will pump muscles, the second will speed up your heart rate and slightly improve your endurance. High intensity burns more calories than an hour of quiet workout in the gym.
How to do the power section
You start a complex in the EMOM (Every minute on a minute) format: each exercise is performed from the beginning of the minute a specified number of times. Rest 60 seconds or more. One lap will take 4 minutes, in total you need to complete five.
- Indian push-ups - 10 times.
- Climbing into the boat - 15 times.
- Jumping with a roll - 10 times.
- Crossing the raised legs - 20 times.
If some exercises seem too difficult and you do not have time to complete a full approach in 40 seconds from the first circle, feel free to change them to simplified options.
How to do exercise
Indian push-ups
At the exit from push-ups, you do not need to bend strongly in the lower back, and even more so do it sharply. Move smoothly and in control. If it's too difficult, do slide push-ups or regular floor push-ups.
Rise in the boat
Lay down a rug so it doesn't hurt to climb. As you run, you will feel a stretch in the front of your shoulders. Do it smoothly so as not to injure them. Try to stay in the top position for one second to better load your back.
Jumping roll
It is better to do it on a rug so that it doesn't hurt to roll back.
Crossing the raised legs
Raise your legs to the distance of one foot from the floor and perform the "scissors" in a horizontal plane. Don't lower them to the floor until you've finished your set.
How to do tabata
At the end of the first part of the complex, you go to a mini-workout according to the protocol tabata. It lasts only 4 minutes and is performed at maximum intensity.
The exercises are pretty simple, so don't feel sorry for yourself - drown as hard as you can.
- Jumps "legs together - legs apart" with a turn to the side.
- Hip-touch plank.
- "Skater".
- Push-ups with a jerk forward.
You can set a timer or follow the video with me.
Write in the comments how you workout. What muscles are loaded the most? And be sure to try other interval and circuit workouts from the 5 Circles of Hell series.
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