5 circles of hell: training will force not only muscles to strain, but also the brain

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

A new complex from Iya Zorina, which will definitely not let you get bored. Burn calories, improve coordination and get high.

What is needed

Rug, timer.

How to do a workout

If you are going to practice right away, do a joint warm-up so as not to scare your neighbors with a crunch. If you do the complex after the main workout, you can skip this point.

Before you begin, master the jump, runner stance, and skater lunges. They are quite difficult to coordinate, so it's best to get used to them beforehand.

After the start of the complex, do all the exercises in a row without rest. Then set a timer for one minute and take a breath. If not enough, you can add one more minute, but not more. In total, you need to complete five such circles.

1. Burpee with fixation in low gray - 10 times.
2. Shoulders plank - 20 times.
3. Jumping lunges and "runner's stance" - 10 times.
4. Alternate lifting of the arms and legs while lying on the stomach - 20 times.
5. "Skater" from the lunge - 5 times in each direction.
6. Lifting the body - 10 times.
7. Push-ups and standing jump - 10 times.

Note the time it takes to complete one circle. You can share it in the comments to compare the level of your training. In addition, you can later complete the complex again and assess your progress.

How to do exercise

Low Squat Fixation Burpee

Try to jump straight into a squat, lock it in for a couple of seconds, and then continue like a regular burpee. If it's hard for you, do the exercise without touching the floor with your chest: lying support, squat, jump.

Shoulder-touch plank

Tighten your abs and glutes to keep your lower back straight. Make sure your shoulders are directly above the line of your arms.

Jumping lunges and runner stance

When making jumping lunges, do not touch the floor with your standing knee behind so as not to hit. As you step back into Runner Pose, keep your back straight; the knee on the back can be bent.

Alternate lifting of the arms and legs while lying on the stomach

Raise the opposite arm and leg as high as possible, do not lift your head - look at the floor in front of you.

"Skater" from the lunge

Get down on your knee carefully so as not to hit. Try to jump to the side as far as possible, help yourself with your hands. Perform five times in one direction, and then change legs and do the same in the other.

Raising the body

This exercise will load the abs and help restore breathing. Lift your back slowly - vertebra by vertebra - and lower yourself the same way.

Push-ups and standing jump

If you are afraid to fall on your back, do the exercise next to a wall. If you manage to get into a handstand and hold on to it, wait a few seconds to consolidate the success. ?

Write how much it took to close the circle and how long you rested. Did anyone manage to get into a handstand? Did you get confused during difficult exercises?

If you enjoyed your workout, try other options from the 5 Circles of Hell series. And after a few weeks, repeat this again and compare the time.