5 circles of hell: short home workout for iron muscles

How to do a workout

Set a timer and do each exercise for a minute. Completed one - immediately go to the next, and so on, until you complete one circle.

Then rest for two minutes and start over. In total, you need to complete five circles. It will take you exactly half an hour.

The complex consists of four exercises:

• Running to the side touching the floor.
• Push-up with a turn to the side bar.
• Back lunges - 30 seconds for each leg.
• "Butterfly" feet.

If you cannot perform an exercise within a minute, cut your work and rest time in half. Do each element for 30 seconds and rest for one minute at the end of the circle. In this case, the workout will be reduced to 15 minutes.

How to do exercise

Running to the side with touching the floor

Bend over with your back straight and touch the floor with your hand.

Side plank push-up

In push-ups, touch breasted floor, make sure that the elbows "looked" back, keep the body stretched in one line, without bending in the lower back. Make the side plank to the opposite side each time.

To make the exercise easier, do push-ups from your knees and rotate into a plank on your knees.

Backward swing lunges

Make sure that the heel in front of the standing leg does not come off the floor. Also, do not touch it with your knee to avoid bumping. Try to keep your shoulders and hips straight without turning to the side.

Do not try to break records in the amplitude of backswings, rather do it intensively. Change legs after 30 (15) seconds.

"Butterfly" feet

Lift your shoulder blades off the floor, put your hands under your hips. Do not lower your legs until the end of the exercise.

To keep things simple, keep your shoulder blades flat on the floor and bow tie while lying down. The higher you climb legs, the easier it will be for you.

Set a timer or follow the video with me.

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Write how you workout. Did you manage to work for a minute or did you have to reduce the time to 30 seconds? Did you manage to rest 1-2 minutes after the lap? And be sure to try our other home workouts to work out the muscles of the whole body.