5 circles of hell: killer workout for legs, arms and core muscles

What is needed

Jump rope, timer. If you do not have a rope, you can replace jogging on the spot, but I strongly advise you to buy one anyway. Firstly, this is a cool compact tool for interesting cardio sessions, and secondly, in the next workouts of the week there will be other exercises with a rope.

How to do a workout

Exercises are performed in EMOM (every minute on a minute) format. Set a timer for 25 minutes - that's five laps. If doing three laps, bet on 15 minutes. Take a minute and do the first exercise the specified number of times, and rest the remaining seconds. From the beginning of the second minute, do the next step, and rest the rest of the time, and so on.

When you complete the last exercise, take a break until the end of the minute, and then start over. Hurry up: the amount of rest depends on your speed.

Here are five exercises to be done:

Jumping rope cross (if there is no rope, read below what to do instead) - 60 times.
Triceps lift - 10 times.
Jumping out of the squat with touching the floor - 20 times.
"Superman" with a pull of arms to himself + raising arms and legs on the press - 20 times (in total).
Jumping with emphasis on hands - 10 times.

If you do not have time to finish the exercise before the end of the minute, start the next. Hold out for at least three laps.

How to do exercise

Jumping rope cross

In order not to get tangled in the rope, make a couple of ordinary jumps, and then start performing them in a cross: forward and backward and from side to side. This will work well for your core muscles. Achieve 40 jumps in total.

If there is no rope, jump crosswise without it. But in this case, the number of jumps increases to 60.

Triceps lift

In the starting position, the wrists should not be under the shoulders, as in classic push-ups, but in front. Control movement, do not fall with your elbows on the floor. If it does not work out, do alternate lowering to your elbows in the bar.

Jumping out of a squat to touch the floor

Squat to parallel hips to the floor or slightly higher. In a jump, put your legs together, and your arms - palms to each other.

"Superman" with a pull of arms to himself + raising arms and legs on the press

This exercise has two parts. The first will pump the back, the second will load the abs. In the first part of the exercise, try to raise your back as high as possible, leave your feet on the floor. Pull your arms towards you with effort, as if pulling two weights on ropes.

In the second part of the exercise, only the shoulder blades come off the floor, the lower back remains pressed. If you can't raise straight legs - it's okay, bend them a little at the knees.

Jumping with emphasis on hands

Try to jump higher so that the body stretches in one line, and linger there a little. This will strengthen your shoulders and wrists. If you are afraid to fall back, do the exercise next to a wall.

Write in the comments what was difficult and what was too easy. Did you have time to rest before the end of the minute?

And be sure to try workouts in other formats: laps and interval laps. There are collected interesting exercises, many of which you probably have not met.