5 circles of hell: a lot of jumps and a good load on the shoulders

How to do a workout

Turn on the timer and do the first exercise of the complex for 40 seconds. Then rest for 20 seconds and move on to the next movement on the list. When you've done everything, start over. In total, you need to do five circles.

The complex consists of the following exercises:

Jumping snowboarder.
Slow push-ups.
Backward and sideways lunges with a jump.
Plank walking.
"Cobra".

Below we will break down the technique and show you how to simplify your workout. But before starting a lesson, you need to warm up. Use the warm-up video below.

How to warm up before class

If you're doing our interval workout after running or other cardio, you can skip this step. If this is your only workout, do a joint warm-up and three dynamic stretches first.

Turn on the video and do it with me.

How to do the exercises

Snowboarder jumping

After each jump, bend forward with your back straight and touch the floor with one hand. Try not to lift your heels off the floor while squatting. After the third jump, instead of touching the floor, get up in a lying position. Make sure that the lower back does not collapse - strain the abs and buttocks.

Slow push-ups

Lower yourself very slowly - for 3-4 seconds, tighten your abs and buttocks so that your back remains straight. Go upstairs at normal speed. If you don't know how to do classic push-ups yet, do the exercise from your knees.

Backward and sideways lunges with jumping out

During the lunge, try to sit down to the parallel of the hips with the floor. Fold your arms in front of you. If the jump is very short of breath - so that you cannot continue - eliminate it and only lunges.

Plank walking

Take 3-4 small steps back and forth. Contract your abs and glutes to keep your back straight, without sagging lower back. If you can't hold your back, do a regular forearm plank without walking.

Cobra

Lift your chest off the floor and do not lower it until the end of the exercise, stretch your arms back. Perform the "scissors" movement with your legs, moving in a small amplitude.

In order not to be distracted by the clock, turn on the tabata timer or follow the video with me. We recorded a video of one lap. When it's over, just rewind to the beginning and do the second round.