5 Hellish Circuits: A Quick Workout for Gorgeous Thighs and a Strong Back
Fitness expert from ZAMONA presents a 20-minute routine to challenge your muscles and boost your heart rate. Try Hot Feet, jump push-ups, and more effective exercises.
Fitness coach Iya Zorina shares a powerful 20-minute workout designed to engage your muscles and elevate your cardiovascular health.
How to Perform the Workout
Perform each exercise for 40 seconds, followed by a 20-second rest. Complete all exercises sequentially to finish one circuit. Repeat this circuit five times without resting between rounds.
This workout includes four straightforward exercises suitable for all fitness levels.
- Hot Feet
- Jump Push-Ups
- Cross-Over Lunges with Knee Raises
- "Superman" Rows
Exercise Instructions
Hot Feet
This exercise gently warms you up, and by the final 40 seconds, your thighs will feel the burn. Maintain high intensity and keep your hands extended in front.
Jump Push-Ups
Perform push-ups through the full range of motion, lowering your chest to the floor. Ensure your elbows point backward rather than out to the sides.
During the jump towards your hands, keep your lower back stable to avoid compression and potential discomfort. Control your movements carefully.
If standard push-ups are challenging, substitute with jumping your hands forward and back while in a plank position.
Cross-Over Lunges with Knee Raises
Keep your back straight during lunges, touching the floor behind your supporting leg with your knee. Avoid overextending the knee raise; work within your comfortable range to prevent strain on your inner thigh muscles.
"Superman" Rows
Imagine pulling a heavy object towards you to engage your back muscles fully and execute powerful movements.
Use a timer or follow along with the video for guidance.
Share your workout experience: How many circuits did you complete? Was 20 seconds enough for recovery? Did you need extra breaks between circuits?
Don't forget to explore other workouts in this series, featuring diverse formats and engaging exercises.
Explore useful articles in Sports and Health as of 21-10-2024. The article titled " 5 Hellish Circuits: A Quick Workout for Gorgeous Thighs and a Strong Back " offers in-depth analysis and practical advice in the Sports and Health field. Each article is carefully crafted by experts to provide maximum value to readers.
The " 5 Hellish Circuits: A Quick Workout for Gorgeous Thighs and a Strong Back " article expands your knowledge in Sports and Health, keeps you informed about the latest developments, and helps you make well-informed decisions. Each article is based on unique content, ensuring originality and quality.