5 circles of hell: hot workout to build arms, hips and core muscles

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

New cool set from Iya Zorina: 25 minutes of exercise to sweat and a slight hitch at the end.

How to do a workout

Do each exercise for 40 seconds and rest the rest of the minute. From the beginning of the second minute, move on to the next exercise and do this until you finish everything - this is one circle. You need to complete five circles.

If you can't catch your breath in 20 seconds, change the work and rest time to 30: 30. You can download the timer for interval training so as not to look at your phone while exercising, or do the complex with me in the video below.

The workout consists of five exercises:

• Burpee with a 180 ° turn.
• Raising your legs to the side while standing.
• Spiderman push-ups.
• Press fold to the sides.
• Monkey jumping.

The entire workout will take you 25 minutes, and you can devote another five minutes to a calm hitch with mobility exercises. Finish the complex, and then immediately move on to stretching.

How to do exercise

Burpee with 180 ° turn

At the bottom of the burpee, touch the floor with your chest and hips. Try not to stand long after the jump: turned around and immediately went down.

To make the exercise easier, do not sit on the floor. Do a point-blank jump, and then immediately get up and jump with a turn of 180 °.

Raising your legs to the side

Raise your leg, straighten your knee. Do the lifts in a small amplitude, trying to keep your leg at the same level throughout the exercise. Do not slouch, straighten and lower your shoulders. You can keep your hands in front of your chest or on your belt. Perform 20 seconds each on the right and left legs.

To make the exercise easier, hold on to the wall.

Spiderman push-up

Tighten your abs so that your lower back does not collapse. Make sure that your elbows are facing back, not to the sides. If this is difficult, break the movement into two parts: push-ups and pull-ups of the knee to the elbow. Alternate sides every other time.

Press fold to the sides

Keep your legs and body on the floor until the end of the exercise. To make it easier, press your lower back to the floor and lift off only your shoulder blades.

Monkey jumping

You can do it through a stance like in the video, through a bent-legged stance, or just lifting your legs slightly off the ground. Do four to one side and four to the other.

How to cool down

Tilt to the feet

Sit on the floor, straighten your knees, but do not block them. Bend forward with your back straight and carry out eight breaths in this position.

Stretching the shoulders

Get down on the floor, move your pelvis forward a little, straighten your arms, stretching your shoulders. Do not lift your shoulders to your ears - lower them down and straighten them. Perform eight breaths in this position.

Stretching in a simplified bridge

Sit with your feet and palms on the floor. Lift your pelvis off the floor and extend your body in one line from knees to shoulders. Straighten and lower your shoulders, do not pull them up to your ears. Tighten your buttocks so that the pelvis does not fall down.

Lift one arm out of the bridge and reach back, extending your side. Perform four breaths in the position, then return your hand to the floor and stretch to the other side. Do it twice in each direction.

Butterfly

Sit on the floor, straighten your back and fold your feet in front of you. Try to lower your knees to the floor without bending your back. Perform eight breaths in the position.