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"INTERMEDIATE 01" training

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

mulher que estica
HEATING -  1 x

ARM FLEXIBILITY

10 repetitions

LEG FLEXIBILITY

10 repetitions

FRANKSTEIN

5 reps each side

QUADRICEPS KNEEL BASE STRETCH

5 repetitions  each leg

WINDSHIELD

10 repetitions

FRONT ROCKING

10 repetitions

POLYCHINELO

20 repetitions

STRENGTH WORK - 3  x

STRAIGHT SQUAT

15 repetitions

BULGARIAN SQUAT

10  repetitions

ONE-PODAL BRIDGE

15 repetitions

METABOLIC - 2x 

SQUAT JUMPING

10 repetitions

FRONT and BACK RUN (2 to 4 meters)

30"

BURPEA

10 repetitions

ROWER ABDOMINAL

20 repetitions

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