5 circles of hell: home workout will squeeze all your strength out of you in half an hour

How to do a workout

The complex consists of five exercises for different muscle groups. Perform the first movement for 40 seconds, rest for the remaining 20 seconds and move on to the next.

Seal Jacks.
Jump side lunges.
Push-ups with a change in the setting of hands.
Turns the body with raised legs.
The transition from lean to warrior pose.

Do all five exercises in order - this is one circle. Then rest for 20 seconds and start over. In total, you need to do five circles. It will take you 25 minutes.

Remember that each exercise can be simplified. If you can't get the movement right, it's better to switch to the lighter version. You can also change the execution time. If 40 seconds is too much, do it for 30 seconds, but do your best. You can add 1–2 minutes of rest between laps if necessary.

How to warm up

Do a short warm-up before starting your workout. It only takes 5 minutes and will help you avoid joint crunching and other discomfort.

Follow these simple exercises:

Tilts and turns of the head - 8-10 times.
Rotation in the shoulders, elbows and wrists - 8-10 times.
Slopes - 8-10 times.
Rotation of hips, knees and feet - 8-10 times.
Bend with squatting and turning the body - 4 times.
The transition from a dog's pose to a deep lunge - 4-6 times.
Lunge turns - 8-10 times.

How to do the exercises

Seal jacks

This exercise will warm up the body and raise the heart rate. Move vigorously and move your arms further back to stretch your pectoral muscles.

Jump side lunges

Try to lunge lower - up to the parallel of the hips with the floor. Keep your back straight, while jumping, try to pull your knees higher. To make the exercise easier, remove the jump after lunges.

Push-ups with changing hands

Push up until your chest touches the floor. Do not spread your elbows to the sides - move your shoulders away from the body by a maximum of 45 °. Make sure that your lower back does not collapse during push-ups. If you can't hold it, go to knee push-ups.

Body turns with raised legs

Touch the floor to the right and left of the pelvis with your hands, try to keep your back straight. If you're pulling the muscles on the back of your thigh, you can bend your knees slightly. Keep your feet flat on the floor until the end of the exercise.

The transition from lean to warrior pose

While bending over, keep your back straight and try not to bend your knees very much. After tilting, feed two arms and a leg up at the same time. Don't lift your head - look at the floor. Perform the movement smoothly, without jerking. For a better workout of the muscles, hold in the extreme position for one second.

If you find it difficult to maintain balance, touch with one hand a support - a wall or table. At the same time, try not to turn your shoulders and hips towards the support, but keep them straight.

Turn on the timer or follow the video with me.