5 circles of hell: short workout for beautiful hips and a healthy back

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Iya Zorina suggests how to load the muscles and pump the heart in just 20 minutes.

How to do a workout

Do each exercise for 40 seconds and rest for the remaining 20 seconds. Perform all the exercises in turn - this is one circle, there should be five of them in total. Don't rest between the circles.

The workout consists of four exercises. They are quite simple and suitable for any skill level.

• Hot feet.
• Push-ups with a jump to the arms.
• Cross Lunge with Knee Raise.
• Superman with cravings.

How to do exercise

Hot feet

Exercise will gently warm you up and your hips will burn for the last 40 seconds. Do it very intensely, keep your hands in front of you.

Push-up with a jump to the arms

Perform push-ups in the full range - until your chest touches the floor, make sure that your elbows are looking back, not to the sides.

While jumping to the arms, make sure that the lower back does not collapse. The sudden swing before the jump can create compression in the lower back and result in pain, so control the movement.

If you don’t know how to do push-ups, just jump to your arms and back to lying position.

Cross Lunge with Knee Raise

During the lunge, make sure that your back remains straight, touch the floor with your knee behind your supporting leg. Don't overdo it with the knee lift: move within the range you are capable of. Moving too hard can damage the muscles on the inner thigh.

Superman with thrust

During the exercise, imagine that you are pulling a heavy object towards you. This will make the movement powerful and tighten your back muscles.

Turn on the timer or follow the video with me.

Write your impressions of the workout: how many circles did you do, was 20 seconds enough for recovery, did you have to rest between the circles?

And be sure to try other workouts from the same series: there are many interesting formats and exercises.