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"BEGINNER 05" training

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

Sapatos de treino
STRETCHING -  1 x

HIP AND ANKLE MOBILITY

5 reps each side

STRETCHING PSOAS + CHEST  

5 repetitions

HEATING - 3  x (no break)

STATIC

30 sec.

STRAIGHT SQUAT

10 repetitions

CORE  - 3  x (1 min. interval between sets and no interval between exercises)

STATIC

30 sec.

I sink

10  Repeats each side

STRENGTH WORK part 1  - 2nd  3  x (1 min. interval between sets and no interval between exercises)

CALF

15  repetitions

STRENGTH WORK part 2  - 2nd  3  x (1 min. interval between sets and no interval between exercises)

SUMÔ SQUAT

15 repetitions

CROSS CROSS ABDOMINAL

20 repetitions

STATIC SWITCHING LEGS

15 repetitions

METABOLIC  - Tabata 4 min. (10 sec rest between exercises)

POLYCHINELO

20 sec.

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