5 circles of hell: home workout for iron abs and strong shoulders

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

Thanks to the new complex from Iya Zorina, you will get a good strength load, and at the end, speed up your heart rate and increase endurance.

The set of exercises consists of two parts: strength training for 20 minutes and superintensive short tabata. The first part will pump muscles, the second will speed up your heart rate and slightly improve your endurance. High intensity burns more calories than an hour of quiet workout in the gym.

How to do the power section

You start a complex in the EMOM (Every minute on a minute) format: each exercise is performed from the beginning of the minute a specified number of times. The rest of 60 seconds or more, you rest. One lap will take 4 minutes, in total you need to complete five.

1. Indian push-ups - 10 times.
2. Climbing into the boat - 15 times.
3. Jumping with a roll - 10 times.
4. Crossing the raised legs - 20 times.

If some exercises seem too difficult and you do not have time to complete a full approach in 40 seconds from the first circle, feel free to change them to simplified options.

How to do exercise

Indian push ups

At the exit from push-ups, you do not need to bend strongly in the lower back, and even more so do it abruptly. Perform movement smoothly and under control. If it's too difficult, do slide push-ups or regular floor push-ups.

Rise in the boat

Lay a rug so it doesn't hurt to climb. As you run, you will feel a stretch in the front of your shoulders. Do it smoothly so as not to injure them. Try to stay in the top position for one second to better load your back.

Jumping roll

It is better to perform on a rug so that it does not hurt to roll back.

Crossing the raised legs

Raise your legs to the distance of one foot from the floor and perform the "scissors" in a horizontal plane. Don't lower them to the floor until you've finished your set.

How to do tabata

At the end of the first part of the complex, you move on to a mini-workout using the Tabata protocol. It lasts only 4 minutes and is performed at maximum intensity.

The exercises are pretty simple, so don't feel sorry for yourself - drown as hard as you can.

1. Jumping "legs together - legs apart" with a turn to the side.
2. Thigh-touching plank.
3. "Skater".
4. Push-ups with a jerk forward.

You can set a timer or follow the video with me.

Write in the comments how you workout. What muscles are loaded the most? And be sure to try other interval and circuit workouts from the 5 Circles of Hell series.