5 circles of hell: vigorous exercise and steep stretch at the end of

How to do the exercise

Set a timer and perform exercises for 40 seconds remaining from minutes 20 seconds of rest and move on to the next. If you do not have time to recover, try a simplified version: 30 seconds of work and the same amount of rest. In order not to be distracted at the time, download the app-timer for interval training.

Perform all exercises in the list, and then start over again. All you need to do five laps. It will take you 25 minutes and 5 more you dedicate work on flexibility.

The complex consists of five exercises:

• Running on the spot and with a high lifting hips.
• Pushups with hands rise to a belt.
• Transfer legs while sitting.
• Jumping lunges.
• rocking strap.

At the end of the video you will find a small hitch for five minutes. Perform it once after you have finished five laps basic training. Breathe deeply, concentrate on the body and do not forget to have fun.

If some of the exercises seemed too difficult, replace them with simpler options. How to do this read below.

How to do the exercises

Running on the spot and with a high lifting hips

Alternate the four steps used to run on the spot and four - high lifting hips. All run performed on the toes, do not go down on your heels. Work with your hands, to maintain a high pace.
If you run a high lift hips makes you gasp, Perform routine running in place.

Pushups with hands rise to a belt

Follow the usual push-ups, lift one arm and pull it to the belt. Hold for a second, then lower back and repeat. Alternate hands through time. To simplify the exercise, perform push-ups with knees.

Transfer legs sitting

Carry straight legs from side to side as if skirting the obstacle. Lean hands on the floor, try to straighten the back as much as possible. If it is difficult, take a pair of scissors.

jumping lunges

Put your hands in front of him and perform lunges. Do not touch the floor with his knee, not to hit. To simplify the do jump lunges at half amplitude, not dropping deep.

swinging plank

Stand in the bar on the forearms, tighten abs and buttocks. Shakes back and forth to the maximum amplitude. To simplify, the bar is usually done, without delay.

How to cool down

Squat with a turn in the direction of

Expand your knees in hand, press down the heel to the floor and make sure that your back remains straight. Reach out a hand to the ceiling, try as much as possible to turn to the side, but do not bend your back.

Hold the pose for a few seconds to get a good feel tension, and then do the same thing in another direction. Perform twice on each side, run at each position of the four respiratory cycle.

If you can not go into deep squat: Heel detached or folded back, squat to the depth at which manages to retain the correct technique. Can you hold on a rack or door handle for balance.

Turns out the squat on the floor

Drop down into a deep squat, and then expand the body to the side and put your knees on the floor, one in front of the body, the other - behind. Make leaned forward and held in this position four respiratory cycle.

Then go up, go back to squat and repeat to the other side. Make twice in each direction.

Pose child

Free pelvis back and sit on your heels. Place the stomach to his knees and pull your hands forward. Keep the position for eight breaths.

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Write in the comments how you new exercises if time enough to rest and stretch if liked. And be sure to try some interval training and the circular of the same series.