5 circles of hell: workout for a beautiful abs and strong shoulders

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

The alternation of dynamic and static exercises will pump muscles and prevent suffocation.

How to do a workout

The workout consists of four sets of exercises:

• Burpee with a long jump + plank in a low lying position.
• Jump to the arms and turn to the side plank + side plank.
• Crunches + hold on the press.
• Twist push-ups + reverse plank.

Each link is performed within one minute. The first part takes 40 seconds and includes intense exercises, the second part lasts the remaining 20 seconds and goes without moving - in static positions. You will have time to catch your breath, but at the same time the muscles will receive an additional load.

Do all the exercises one after the other in turn, at the end of the circle, rest for one minute and start over. In total, you need to complete five circles.

How to do exercise

Burpee with a jump forward + plank in a low support

During the burpee, touch the floor with your chest and hips, then do a long jump with a wide stance and return two jumps.

In the second part of the exercise, lower yourself to the parallel of your shoulders with the floor in a lying position and hold the position. Tighten your abs and buttocks to keep your lower back from collapsing.

If you run out of strength, go to the bar on the forearms.

Jump to the arms and turn to the side plank + side plank

Keep your shoulders over your wrists, jump to your arms, come back and go out to the side plank. Make sure that the pelvis does not go down in the bar, and the body remains elongated in one line. Alternate sides every other time.

In the second part, stand for 10 seconds in each direction.

Crunches + hold on the press

Press your lower back to the floor, do not press your hands on your neck.

In the second part, tear your shoulder blades off the floor, straighten your arms and stretch along the body.

Twist Dips + Reverse Plank

Push up until your chest touches the floor, do not spread your elbows to the sides. After turning, touch your foot with your hand.

In the second section, hold the reverse plank with bent knees. Tighten your buttocks so that the pelvis does not fall down.

To keep your focus on exercise, download the Tabata Timer App - it will beep to alert you when the interval is over. Or do a video workout with me.

Write your impressions in the comments and try our other home workouts.