5 circles of hell: a steep 30-minute workout for the upgrade of the whole body

How to do the exercise

Set a timer. Take the first exercise for 40 seconds, then take rest 20 seconds and go to the next. Follow the entire complex at a time and start again. All we must do five laps. If you do not have time to catch your breath, work 30 and 30 seconds of rest.

The complex consists of five exercises:

• Jumping sideways in the bar + output into a squat.
• Twisting the press.
• Planck jump and touch the shoulder.
• Leap of squats in a handstand.
• Lifting the arms and legs on his knees in the bar.

If any movement is too difficult for you, see below for how to simplify them. After five rounds of training do the cool down of the four stretches. They are all there in the video, and detailed analysis - in the last paragraph of the article.

How to do the exercises

Jumping laterally in the bar in output squat +

Make sure the shoulders are over the wrists, when returning in the bar strain the press, to avoid compression in the lower back. The squat jump and the need to leave, not completely straightened, again go to stop lying.

If the jump squat not, eliminate it.

Twisting the press

Keep your lower back on the floor, do not press your hands on your head. Make sure the blade each time broke away from the mat.

Planck jump and touch the shoulder

At the same time, jump feet together - feet apart in the bar and touch the palm of the opposite shoulder. Strain the press, that the waist does not sink. If you can not keep your balance, do this exercise without the shoulder touch.

Jump from the squat rack on hand

Get out in the squat, place hands on the floor, push your feet and leave in a handstand. Descend back to squat and stand. If you are afraid fall over backwards, make a wall.

To simplify the exercise, do not lift the foot too high. Do as if you were going to kick someone back.

Lifting the arms and legs on his knees in the bar

Raise your hands and feet up, it is good to load the muscles of the back. Do it slowly and avoid jerks.

How to cool down

Three exercises performed one after the other. After the end of the same is repeated in the other direction.

Deep lunge sideways

Drop down into a deep lunge, expand the knee of the supporting leg to the side, straighten the other leg. Keep your back straight. Spend in this position, eight calm breaths can wiggle a bit, deepening stretching.

U-turn leg outward (pigeon pose)

Expand the unit to the right and place the knee of the supporting leg on the floor. Try to keep your back straight. You can make you lean forward. Sit in that position for eight breaths, go up and repeat to the other side.

Reversal feet inside

Again, leave a deep lunge, and then gently, leaning on hands, turn body to the left and put the inside of the knee to the floor. Straighten your back and stretch to an elongated leg. Sit at this position eight respiratory cycles, and then return back to the deep attack and stand.

---

Tell us in the comments how you exercise. And try other complexes from the series "5 circles of hell." You are waiting for different formats and many interesting exercises.