5 circles of hell: simple workout for amazing results

How to do a workout

The complex consists of two parts: one for 20 minutes, the other for four. The first will properly load the muscles, the second - the cardiovascular system. All together will pump your body better than sluggish cardio or walking from machine to machine in the gym.

The first part is done in EMOM (every minute on a minute) format. This means that you do the first exercise from the beginning of the minute, and rest for the remainder of 60 seconds. Then move on to the next exercise and do it in the same way. When you finish everything, start over. In total, you need to complete five circles.

Burpee with body turns - 5 times.
Raising the knees to the shoulder - 15 times.
Jumping sumo - 20 times.
Lifting bent legs lying on the stomach - 20 times.

How to do exercise

Burpee with body turns

The exercise requires good coordination. Perform two turns in a row, then a push-up and a jump. To make it easier, make turns through the support while lying down in turn, do not fall into push-ups, but immediately jump up.

Raising the knees to the shoulder

Be sure to lift the pelvis off the floor: this will provide a load on the lower part of the press. Strive to bring your knees to the opposite shoulder.

Jumping Sumo

Spread your legs wide so that your knees look to the sides, do not bend your back, you can put your hands on your belt or hold in front of you.

Lifting bent legs while lying on the stomach

Place your head on folded arms. Try to raise your knees as high as possible, but at the same time move smoothly, without sudden jerks and swinging.

When you have completed five laps, rest until recovery and move on to the second part of the Tabata protocol complex.

How to do tabata

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

This part only takes four minutes and also includes four exercises.

Now you do each exercise for 20 seconds, after which you rest for 10 seconds. The movements are pretty simple, but you should do them at maximum intensity - as fast as you can.

Running in place.
Burpee.
"Bike".
Jumping onto the dais.

The Tabata exercises are quite simple, so we will not describe them. You can watch the technique in the video below. There is also a timer, so you can turn on the video (there is also sound) and study with me.

Write how you like training: were there any difficult elements that you could not complete, did you manage to give your best on tabata. And try our other complexes.

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