5 circles of hell: a cool workout for accelerated spending calories

How to do the exercise

Set a timer and do each exercise for 40 seconds. The rest of the minutes 20 seconds rest and go to the next. If you are short of breath, and the intensity decreases strongly, you can change the time by 30 seconds of work and 30 - Recreation.

The complex consists of five exercises:

• Jumping "feet together, feet apart" 3 + 1.
• "Tiger on my knees."
• Squats and "jumping the prisoner."
• Lifting the legs to the back plate.
• "Break Dancer" with feet touching.

When do the last exercise, start anew. All you need to run five laps. You can do complex under video timer, and at the end of the circle to rewind to the beginning. In conclusion do hitch.

How to do the exercises

Jumping "feet together, feet apart" 3 + 1

Make three jump "feet together, feet apart," and then jump higher, trying to get his knees up to his chest. If you start to choke, eliminate high jump out of the bunch.

Tiger on her knees

During push ups strain the press and the buttocks to the waist does not sink. Make sure that your elbows were sent back, not the sides. Come up with two elbows at once, rather than one by one.

If this is too difficult, follow the normal push-ups, without lowering the elbows, or push-ups with knees.

Squats and "jumping the prisoner"

Make two air squats and two jumping out of the squat. During the sit-ups, make sure that the heel is not fixed on the floor, and the back remain straight. Do not rest your hands on your neck, take care not to drop the chest - she has to look forward in all phases of the exercise.

If you can not keep the body straight, hands folded in front of him and do the exercise well.

Lifting the legs in the back bar

Pull the body in a straight line, lower the shoulders. In turn lift the straight leg, buttock strain that the basin is not hardly began, and the body was straight to the end of the exercise.

If you can not exercise, bend your knees, place feet on the floor and raise your legs out of this situation. Make sure the bowl does not hang loose.

"Break Dancer" with feet touching

During reversal straighten the knee of the raised leg, hold the shoulder support arms lowered.

To exhort the exercise, do not lift a foot high.

How to perform cool down

From squatting in the slope

Take a deep squat with proper form: knees outward, press the heels to the floor, back straight. Hold this position for eight breaths.

Then post the pelvis up and go away in inclination. Try to straighten your back as much as possible. If the hand off the floor, not terrible, put them on the lower leg or knees. You will be held in position eight more respiratory cycles.

Access to the dog posture muzzle down

From the slope lower your arms to the floor, his hands go on the floor and stand in yogic asana "Muzzle the dog down." Place the palms on the floor, straighten your back. If the heel thus come off the floor and knees bent, not scary. Spend in a pose next eight breaths.

Deep lunge with rotation of the body

From the previous posture make a step forward right leg and place the foot next to the palm. Straighten the knee from behind standing leg. Make sure that both thighs were sent forward.

Expand the right body, lift your right arm from the floor and rushed her to the ceiling. Try as much as possible to deploy the body, look at the palm of the raised hand. Hold for eight breaths, then change legs and repeat to the other side.

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Share in the comments, what exercises went well and which seem daunting. Write as you hitch: hurt, or just right?

And if the format of the work on time you annoying, try other options for home workouts. We have a lot of articles: everyone will find a program for everyone.