5 circles of hell: home workout for a beautiful body

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

Improve coordination, muscle strength and endurance.

What is needed

About 6 meters of free space, a regular timer on the phone, a rug.

How to do a workout

Do each exercise on the list a specified number of times, then move on to the next. After completing the latter, rest for 1-2 minutes and then start over. Do 3-5 circles.

• Bear walk + crab steps - six steps in each direction, three times.
• Squat with hand touching the floor - 10 touches.
• Touching the shoulders in the lying position - 10 times.
• Press fold - 10 times.
• Jump from plank to squat - 10 times.
• "Bike" - 20 times.
• Jumping to the side with touching the floor - 10 times.

If you do the exercises at a medium pace and do not rest in between, five laps will take about 30 minutes.

How to do exercise

Bear gait and crab steps

This is a good warm-up option. Exercise loads the muscles of the whole body and pumps coordination. Take six steps with a bear walk, then roll over and walk back with crab steps. After six steps, turn again and repeat the movements two more times.

Better practice doing this exercise before the start of the complex, so as not to get confused in steps and turns.

Squat with hand touching the floor

Bend your knees slightly, jump on half-toes - this way you can do the exercise quickly. While bending over, keep your back straight and alternate your arms. Count the number of times you touch: you need to touch the floor 10 times.

Touching the shoulders in the lying position

Check the correct position and maintain it until the end of the exercise: shoulders above the wrists, abs and buttocks are tense.

Press fold

Raise your arms and legs at the same time, touch your toes with your toes. Only the shoulder blades come off the floor, the lower back remains pressed throughout the exercise.

Jump from plank to squat

You need to go from a lying position to a squat in one jump. If it does not work out, jump to your hands in the support position and come back.

Bike

The shoulder blades come off the floor, the lower back remains pressed.

Jumping to the side with touching the floor

Do not slouch while bending over, your back should remain straight. And you don't have to bend your knees too much. If you can't keep your balance, after the jump, put your leg back crosswise and touch the floor in this position.

Try and write, did you like what was easy, what was difficult. And if you haven't done our workout since last week, be sure to do it.