5 circles of hell: hot workout for pumping hands, hips and the muscles bark

How to do the exercise

Perform each exercise for 40 seconds, and the residue from minute rest. Since the beginning of the second minute, go to the next exercise, and do so until you've completed all - it's a circle. You have to complete five laps.

If you do not have time to catch their breath for 20 seconds, change the time of work and rest at 30: 30. You can download a timer for interval training, so as not to look in the phone during exercise time, or do complex together with me on the video below.

Training consists of five exercises:

• Burpee with 180 °.
• Lifting legs standing sideways.
• Pushups "Spiderman."
• Crease in the press to the side.
• Monkey jumping.

All training will take you 25 minutes, and five more can be devoted to a calm hitch with exercises for mobility. To finish the complex, and then skip to stretch.

How to do the exercises

Burpee with 180 °

At the lowest point burpee touch the floor chest and hips. Try not to stand for a long time after the jump: turn around and immediately went down.

To simplify the exercise, do not lower yourself to the floor. Do jump lying in abutment and then immediately jump and climb with a turn of 180 °.

Lifting the legs to the side

Lift the leg, straighten your knee. Make ups in a small amplitude, trying to keep the foot on the same level throughout the exercise. Do not slouch, straighten and lower the shoulders. Hands can keep in front of chest or on a belt. Perform 20 seconds on the right and left foot.

To simplify the exercise, hold on to the wall.

Squeezing "Spider-Man"

Strain the press, that the waist does not sink. Make sure that your elbows looked back, not the sides. If it is difficult to divide the movement into two parts: push-ups and pulling the knee to the elbow. Alternate side through time.

Tuck the press in hand

Do not lower the legs and the body to the floor until the end of the exercise. To simplify, press your lower back to the floor and just tear off the blades.

monkey jumping

You can do across the counter as video, over the bar with bent legs or only slightly lifting the legs off the ground. Perform four to one side and four - in the other.

How to perform cool down

The slope of the feet

Sit on the floor, straighten your knees, but do not block them. Lean forward with a straight back and held in that position eight breaths.

shoulder stretch

Get down on the floor, just move the pelvis forward, straighten your arms, stretching his shoulders. Come off his shoulders to his ears - lower them down and straighten. Spend in this position eight breaths.

Stretching in a simplified bridge

Sit down, put the feet and hands on the floor. Tear off the pelvis off the floor and pull the body in a straight line from knees to shoulders. Flatten and lower the shoulders, not tighten them to the ears. Strain your buttocks to the basin do not fall down.

Lift one arm of the bridge and pull back, stretching the side. Spend at position four breaths, then return the arm to the floor and stretch the other side. Make twice in each direction.

Butterfly

Sit with the back straight and fold the stack in front of him. Try to lower your knees to the floor without bending your back. Spend at position eight breaths.

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How do you exercise? We had to simplify some exercise and it was easy? Write to me in the comments.