5 circles of hell: workout for beautiful thighs and strong abs
Sport And Fitness / / December 28, 2020
A new cool complex from Iya Zorina, which is suitable for both beginners and advanced athletes.
How to do a workout
Set a timer and do each exercise of the complex for one minute. Then rest for two minutes and start over. In total, you need to do five circles.
The complex consists of four exercises:
- Squat exercise.
- Bends forward on one leg - 30 seconds on each leg.
- Burpee with a side jump.
- Side plank with twist.
All exercises of the complex can be simplified, so the workout is suitable for any level of fitness.
In addition, you can adjust the load by changing the operating time. If you are a beginner, do each exercise for 30 seconds. At the end of the circle, rest for a minute and start over. In this case, the workout will take you 15 minutes.
How to do the exercises
Squat exercise
Stretch on the balls of your feet, do not sit on your heels. Work intensively while squats bend over with your back straight.
To simplify, rotate your legs and body to the side without squatting - through the jump to the center.
Forward bends on one leg
Bend over with your back straight until touching the floor. You don't have to bend your supporting leg too much, feel the stretch in the back of your thigh.
If you can't keep your balance, place one leg slightly behind and do the exercise like this.
Burpee with a side jump
Touch the floor with your chest and hips at the lowest point. Place your feet shoulder-width apart before jumping.
If burpee not yet, try not to sink to the floor. Get up to the support while lying, return to a standing position and jump to the side.
Side plank with twist
Make sure that the pelvis does not fall down in the bar, do not sit on your shoulder, in extreme positions, fully turn the body to the side.
Set a timer with sound alerts or video with me.
Write if this training format suits you. Did you manage to do the exercise for a minute without stopping? Did you manage to recover during the time allotted for rest?
And be sure to try our other intervals: there are many interesting things.
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