5 circles of hell: training will boost your metabolism and make you stronger
Sport And Fitness / / December 28, 2020
How to do a workout
Each exercise of the complex is performed within a minute and consists of two parts. The first lasts 40 seconds - it includes intense exercise and accelerates the pulse.
The second takes the remaining 20 seconds from the minute and contains quieter exercises - static or low-intensity movements. You will have time to restore breathing, and the muscles will receive additional stress.
The complex consists of the following exercises:
- Jumping rope + holding the squat on toes.
- Reverse push-ups + reverse plank.
- "Bicycle" + slow leg raises.
- Jumping with a turn and touching the foot + holding in a bearish penetration.
Don't rest between exercises: at the end you will have one minute to catch your breath. Then start over. Complete five laps.
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How to do exercise
Jumping rope
Jump intensely, try to keep your elbows close to your body. If you don't have skipping ropes, run in place.
Hold the toe squat
Lower into a squat with a wide stance, turn the toes and knees to the sides. Climb to half fingers and hold this position until the end of the minute.
Reverse push-ups
Extend your arms to the sides with your fingers to protect your shoulders from over-extension. Lower yourself to the parallel of your shoulders with the floor, make sure that your body moves close to the support.
Reverse plank
Stand in a reverse plank, stretch your body in one line, make sure that the pelvis does not drop.
Bicycle
Do not put your hands on your head, do not lower your feet to the floor until the end of the approach.
Slow leg lift
Place your hands under your pelvis and lift your legs as slowly as you can. At the top point, lift the pelvis off the floor, and then just slowly lower your legs back.
U-turn jump
Jump higher, in the second phase of the movement, touch your foot with your hand.
Hold in a bear walk
Make sure that the shoulders are above the wrists, and the body is stretched in one line from the crown to the pelvis.
Set a timer for tabatas, so as not to get confused and not look at the time, or follow the video with me.
Share your impressions in the comments and try our other intense workouts!
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