5 circles of hell: workout to lose weight and strengthen shoulders

How to do a workout

The complex consists of four exercises:

"Skier" with a jump;
Transfer of an object from hand to hand;
Jumping with a triangle in a lying position;
Lowering the legs.

Do each of them within one minute: finish one, immediately start the second. Exercises are chosen so that you do not suffocate in the process.

After completing all four, take a break for two minutes and repeat.

If you don't have enough stamina to last a minute, reduce the run time to 30 seconds. Stop for a minute after each lap. And don't forget that any exercise can be simplified. We will show you how to do this below.

How to do exercise

"Skier" with a jump

Connect your feet in the air, and upon landing, put your feet back shoulder-width apart. Work actively with your hands, bend with a straight back.

To simplify the exercise, instead of jumping, stand on your toes and do a powerful forward bend with a swing of your arms.

Hand-to-hand transfer of an object

For this exercise, any small object that is convenient to transfer from hand to hand is suitable.

Do not lower your chest to the floor until the end of the exercise. To evenly load your shoulders, pass the object in one direction for 30 seconds, the same amount in the other.

Jumping a triangle in a lying position

Change sides for the jump every time: right-left, then left-right. Returning to the lying position, watch the lower back: it should not fall down.

If jumping is hard for you, do as much as you can, and stay in the bar for the rest of the time. Keep your shoulders over your arms and your body in one line.

Lowering legs

Place your hands, palms down, to rest on the floor. You don't have to keep your legs straight, you can bend your knees a little to make it more comfortable.

Do not lower your legs to the floor until the end of the exercise - about 20 cm should remain at the extreme points between the feet and the surface.

To make the exercise easier, bend your knees and work like this.

We recorded a complete video of one lap with work within a minute. You can do the complex with me.

If you choose to work within 30 seconds, put your watch in a prominent place to keep track of the intervals. Or download a circuit timer with sound alerts.

Write how the workout started, how many laps you did and what was the most difficult.

And try our other intervals. They are all very interesting and useful for losing weight.