5 circles of hell: intense workout to get you in shape
Sport And Fitness / / December 28, 2020
How to do a workout
The complex consists of five exercises:
- Running with a high hip lift.
- Burpee with knee pull-up.
- Alternate lifting of the legs and arms.
- Jumping Jacks lunge.
- Raising your legs to the press.
Turn on the timer and do the first exercise for 40 seconds, rest the rest of the minute and move on to the next. When you finish the last exercise, rest for 20 seconds and start over. In total, you need to complete five circles.
If you don't have time to rest, reduce the work time to 30 seconds. Try not to take long pauses in the process of performing the complex and move energetically. If the exercise seems too difficult, feel free to change it to a simpler version.
And don't forget to warm up. Before the complex, do simple joint exercises and dynamic stretching for five minutes. This is especially important if you exercise in the morning, right after waking up.
How to warm up
Play video and repeat after me.
How to do exercise
Running with a high hip lift
Bend your elbows at a right angle and turn your hands, palms down. Strive to reach with your knees to your palms. Run on the balls of your feet without dropping your heels.
If you quickly exhale, do not raise your knees high, but do not lower the intensity, the exercise should warm you up well.
Burpee with knee pull-up
While lying down, take turns pulling your knees to your chest, alternating this movement with push up. Try to keep your back straight, do not spread your elbows to the sides. If you can't do push-ups yet, do pull-ups on your knees while lying down.
Alternate raising of legs and arms
Hold for 1-2 seconds in each position. While lifting your legs, tighten your glutes additionally to pump them better.
Jumping Jacks lunge
Do not leave the squat until the end of the exercise, join your arms over your head every other time. Try not to touch the floor with your knee behind your standing leg so as not to hit. If your legs are not yet ready for such a load, do lunges in a smaller range - above the parallel of the hips to the floor.
Raising your legs to the press
Rest on the floor with open palms, do not lower your feet to the floor until the end of the exercise. At the top point, be sure to lift the pelvis off the floor - this movement provides a good load on the lower part of the press. If this is too difficult, touch the floor with your feet after each rep - this little rest will give you a chance to finish the exercise.
You can do the exercises on a timer or turn on the video and do with me. We recorded one lap, when it ends, just turn it back on.
Share your workout experience in the comments to the article. And be sure to try our other complexes.
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