5 circles of hell: pump your body without leaving your home

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

Iya Zorina put together a workout that will put a good load on your hips, shoulders and abs.

How to do a workout

Each workout exercise is one minute long and consists of two parts. The first 40 seconds you work actively, the remaining 20 you hold a static position or move slowly.

The first part will speed up your heart rate, the second will help you catch your breath and finish off your muscles. After the first lap, rest for one minute and start over.

Here is a list of exercises:

• Hot feet + squat hold.
• Burpee + handstand with daisy legs.
• Jumping up a dais with alternating legs + lunge with pulsation.
• Twisting "cross" + "boat".

How to do exercise

Hot feet

Run on the balls of your feet with your knees slightly bent. Step quickly, keep your hands in front of you.

Squat hold

Sit down to parallel with the floor or slightly higher and hold this position. Keep your back straight and your heels on the floor.

Burpee

Touch the floor with your chest and hips, do not jump high at the top.

Handstand with daisy legs

Place your feet on a dais and move your hands closer. Ideally, your back and arms should be in a line perpendicular to the floor.

Jumping up a dais with alternating legs

Make sure that the knee of the supporting leg does not turn inward. You can keep your hands on your belt or help yourself with a small swing.

Pulse lunge

Do 10 seconds of pulsation on each leg. Move in a small range, do not touch the floor with your knee behind your standing leg.

Twisting "cross"

Keep your shoulders and legs on the floor until the end of the exercise.

Boat

Try to keep your back as straight as possible, do not lower your legs to the floor until the end of the exercise.

Relax for one minute. If you have not had time to catch your breath, you can increase the rest time to two minutes. The main thing is to close five circles and not give up early.

Download Tabata Timer so you don't look at your watch and get distracted from your exercise. Or do it on video with me - so you don't even have to memorize the exercises.

While you are in quarantine, try all our complexes from the series "5 circles of hell". They don't even need dumbbells and a horizontal bar - only a small elevation and sometimes a rope.

I promise you: you won't be bored.