5 circles of hell: intensive training for serious bleeding arms and legs

Oia Zorin made for you with an interesting set of push-ups, which you probably have never tried.

What you will need

Low bench 3 meters of free space, a timer.

How to do the exercise

Start with a warm-up of the joint: rotate the arms and legs in all joints, follow the inclination and rotation of the neck and body. If you are doing complex after cardio or power, you can skip this step.

Do all the exercises in the list specified number of times, then rest for one minute and repeat again. Perform 3-5 laps, focusing on their feelings.

• Jumping from the platform touch - 20 times.
• Lunges forward and back - 5 times for each side.
• Jumping in the low lying palm - 10 times.
• Jump forward and running back - 10 times.
• "Bicycle" - 20 times.
• Push up Jacks - 10 times.
• Squat delayed at the lowest point - 10 times.

If you do not have time to catch their breath for one minute, add vacation time, but do not get carried away - it is not necessary to stand for more than two minutes.

Race against the clock, how many will make a circle to share the results in the comments.

How to do the exercises

Jumping from the platform touch

Performed on the toes, to maintain a high pace. Hands can put on a belt or folded in front of him.

Lunges forward and back

Do not go down to the end, so as not to hit his knee on the floor. Make sure that it does not exceed the sock or wrap inside. Lunge forward and back is counted as one time. Perform five times to one side, and five - to the other.

Jumping into the lower abutment lying

Stand in the emphasis lying down, get down in the shallow push-ups and jump back and forth. If you can not stand a long time in this position, perform exercises on the straight hands.

Jump forward and running back

Try to jump as far as possible, land softly on bent legs. Back run off at a pace with bent legs and toes.

Bike

Keep your lower back on the floor, drag an elbow to the opposite knee.

Push up Jacks

After the jump with your hands wider, but not so as to leave a clear elbow in hand - they still have to watch your back. Keep your abs and buttocks in suspense to the waist does not sink during the jump and push ups. If it's too hard, jump without a push.

Squat delayed at the bottom

Make an ordinary squat in the full range and linger at a low point a couple of seconds. Watch for appliances not tear off the heel from the floor, Do not round your lower back, knees slightly deploy to the sides.

Well, it was possible to keep within the specified time? Write how you explosive push up jacks and how much you rest between rounds - a minute or more. And be sure to try other exercises: they have already so much that you can do a new almost every day!