5 circles of hell: workout for beautiful thighs and strong abs

How to do a workout

Set a timer and do each exercise for one minute. Then rest for two minutes and start over. In total, you need to do five circles.

The complex consists of four exercises:

Squat exercise.
Bends forward on one leg - 30 seconds on each leg.
Burpee with a side jump.
Side plank with twist.

All exercises of the complex can be simplified, so the workout is suitable for any level of fitness.

In addition, the load can be adjusted by changing the operating time. If you are a beginner, do each exercise for 30 seconds. At the end of the circle, rest for a minute and start over. In this case, the workout will take you 15 minutes.

How to do the exercises

Squat exercise

Stretch on the balls of your feet, do not sink on your heels. Work intensely, while squatting, bend over with a straight back.

To simplify, rotate your legs and body to the side without squatting - through the jump to the center.

Forward bends on one leg

Bend over with your back straight until touching the floor. Don't bend your supporting leg too much, feel the stretch in the back of your thigh.

If you cannot keep your balance, place one leg slightly behind and do the exercise like this.

Burpee with a side jump

Touch the floor with your chest and hips at the lowest point. Place your feet shoulder-width apart before jumping.

If burpees aren't working yet, try staying on the floor. Get up to the support lying, return to a standing position and jump to the side.

Side plank with twist

Make sure that the pelvis does not fall down in the bar, do not settle on your shoulder, in extreme positions, fully turn the body to the side.

Set a timer with sound alerts or video with me.

Write if this training format suits you. Did you manage to do the exercise for a minute without stopping? Did you manage to recover during the time allotted for rest?

And be sure to try our other intervals: there are a lot of interesting things.