5 circles of hell: upgrade your body and strengthen your immunity without leaving your home

How to do a workout

The complex consists of dynamic and static exercises. The first will speed up the pulse, the second will finish off the muscles and allow you to catch your breath.

• Jumping with crossed legs and squatting + holding the squat.
• Indian push-ups + superman hold.
• Raising the pelvis on one leg + holding the gluteal bridge.
• Twists with raised legs + slow body raise.

The first 40 seconds you do the dynamic part, the remaining 20 seconds you do the static part. Try to hold out until the end. The muscles will burn, but the burning sensation will quickly subside.

Don't rest between exercises - they are designed to work on different muscle groups, so you don't need a break. At the end of the circle, rest for one minute and start over. In total, you need to complete five circles.

How to do exercise

Jumping with cross legs and squats

Try sit down to parallel with the floor or slightly below. Make sure that your heels do not come off the floor, and your back remains straight. Keep a high pace.

Squat hold

Sit down until your hips are parallel to the floor and fix the position. Keep your back straight and fold your arms in front of you.

Indian push-ups

Dive forward as if you are going to crawl under the fence and emerge from the other side. Do not sharply unbend in the lower back at the exit - do it smoothly. If the exercise is too difficult, replace it with regular push-ups - classic or from the knees, depending on your level of fitness.

Static "superman"

Lie on the rug on stomach, raise your arms and legs and hold the position, trying to strain your buttocks.

Raising the pelvis on one leg

You stayed on the mat after the "Superman", now you just need to roll over onto your back. Place your feet on the floor, lift one leg off the floor and lift your pelvis. Do half the interval on one limb and half on the other.

Holding the gluteal bridge

Spread your knees to the sides, lift your pelvis as high as possible and squeeze your buttocks. Hold the tension until the end of the minute.

Twisting with raised legs

If keeping your legs straight is not enough stretch, you can bend your knees. Each time, lift your shoulder blades off the floor, do not press your hands on your head.

Slow body lift

Rise as slowly as you can and keep your abs tense. In 20 seconds, you can complete it once. And do not forget to rest at the end, otherwise you will not survive all five laps. If the minutes are short and you do not have time to catch your breath, rest for two.

Download a timer for tabatas with sound alerts so you don't have to be distracted from your exercise, or follow along with me on video. I don't promise you smiles, but at least you will do everything in the right sequence.

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Try our other interval and circuit workouts as well. All of them do not require additional equipment and can be performed at home.