5 Circles of Hell: 30 Minute Workout with Powerful Dual Effects

The complex consists of two parts. In the power block, the exercises are interesting and rather difficult - they will help you to load your muscles well and pump explosive strength. The second part of the workout is devoted to the development of endurance and includes a complex according to the Tabata protocol - four minutes of work at maximum intensity.

How to make a power unit

You do a complex in the EMOM format (every minute on a minute) - from the beginning of the minute you do the exercise a specified number of times, and the rest of 60 seconds or more you rest. If there is no time for rest at all, change the exercise option to a simplified one.

Burpee with a roll back - 8 times.
Jump to the dais with a change of legs - 20 times.
Raising the legs in the "corner" - 10 times.
Sliding on the floor in the bridge - 10 times.

When you do the last exercise, start over. In total, you need to do five circles, which will take you 20 minutes.

Burpee Roll Back

Explosive drill from trainer Jeff Cavaliere. Do it quickly, with jumps in push-ups and back.

High jump with change of legs

Find a stable support about 50 cm high. Try to turn the support knee slightly to the side.

Raising legs in the "corner"

Try not to lower your feet to the floor until the end of the exercise.

Sliding across the floor in the bridge

If you do the workout with socks on, there will be no problem with the exercise. If in sneakers, you need some kind of fabric that will slip. Do not lower your pelvis to the floor until the end of the set.

When finished, rest until your heart rate and breathing are fully restored and proceed to the second part.

How to do Tabata

If you have problems with the cardiovascular system, consult your doctor before performing intensive complexes.

This is a very short but super intense Tabata protocol complex. You do the exercise for 20 seconds, rest for the next 10 seconds, and then move on to the next. In total, you need to make two circles.

Running with a touch of the bench.
Push ups.
Jumping lunges.
Twisting.

The exercises are very simple, so do not feel sorry for yourself - drown with all your might. This is the only way to get all the benefits of a high intensity complex.

It is more convenient to perform tabata with a special timer that will inform you about the beginning and end of the interval. Install such an application or do it with me in the video below.

Write in the comments what you liked and what did not. How long did it take to close the exercises in the strength section? Do you have enough time to rest?

Try other workouts in the series. There are both simpler complexes and options with a stretch at the end.