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Circuit "BEGINNER 01"

(click on the exercise name to access the demo video)

Menina que faz Push-Ups
PART 01 (3  series, without interval between exercises, 1 min and 30 sec. rest between sets) - Slow execution.

ROWER

12  repetitions

PART 02 (2 - 3 sets, no interval between exercises, 1 min and 30 sec. rest between sets)

ALTERNATE ADVANCE

20 repetitions

STRAIGHT SQUAT

20  repetitions

PART 03  (Final - 3  sets, without breaks between exercises, 1 min. interval between sets)

POLYCHINLES

30 repetitions

SHORT JUMP  WITH SQUAT

15 repetitions

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