5 Circles of Hell: Cool 30 Minute Full Body Upgrade Workout

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

Another unusual complex from Iya Zorina: study at home and enjoy the result!

How to do a workout

Set a timer. Do the first exercise for 40 seconds, then rest for 20 seconds and move on to the next. Complete the whole complex in turn and start over. In total, you need to do five circles. If you can't catch your breath, work for 30 seconds and rest for 30 seconds.

The complex consists of five exercises:

• Side jumps in the bar + exit to the squat.
• Crunches on the press.
• Plank with a jump and touching the shoulder.
• Jump from squat to handstand.
• Raising arms and legs on your knees in the bar.

If some of the movements are too difficult for you, see below how to simplify them. After five laps of your workout, cool down with four stretching exercises. All of them are in the video, and a detailed analysis is in the last paragraph of the article.

How to do exercise

Side jumps in the bar + exit to the squat

Keep your shoulders over your wrists and tighten your abs when returning to the plank to avoid compression in your lower back. In squatting, you need to jump and, not straightening completely, again go to the lying position.

If the squat jump fails, eliminate it.

Crunches on the press

Do not lift your lower back off the floor, do not put your hands on your head. Make sure the shoulder blades come off the mat each time.

Leap Plank with Shoulder Touch

At the same time, jump your legs together - legs apart in the plank and touch the opposite shoulder with your palm. Tighten your abs so that your lower back does not collapse. If you can't keep your balance, do this exercise without touching your shoulder.

Jump from squat to handstand

Get into a squat, place your hands on the floor, push off with your feet and go into a handstand. Lower yourself back into the squat and stand up. If you are afraid to roll over backward, do it against the wall.

To make the exercise easier, do not raise your legs too high. Act as if you are about to kick someone from behind.

Raising arms and legs on your knees in the bar

Raise your arms and legs higher to work well your back muscles. Do it smoothly, avoid jerking.

How to cool down

The three exercises are performed one after the other. After the end, the same thing is repeated in the other direction.

Deep side lunge

Sink into a deep lunge, turn the knee of the supporting leg to the side, straighten the other leg. Keep your back straight. Spend eight calm breathing cycles in this position, you can swing a little, deepening the stretch.

Turning the leg outward (pigeon pose)

Expand the torso to the right and place the knee of your skating leg on the floor. Try to keep your back straight. You can lean forward. Sit in this position for eight breaths, rise and repeat on the other side.

Turning the leg inward

Back out into a deep lunge, and then carefully, leaning on your hands, turn the body to the left and place your knee with the inside of the floor on the floor. Straighten your back and stretch towards your extended leg. Sit in this position for eight breaths, then return to a deep lunge and stand up.