Let’s go team, let’s go into the fifth week of this summer training!!
• Monday: lower body
• Wednesday: upper body
• Friday: full body
1. Monday: Lower Body – 30 min
Exercise number 1: jumping lunges
3 sets, 20 times per side
1 minute rest
Exercise number 2: Mountain climber – push-up position, body straight, then, thanks to an impulse, reverse the support, as if you were walking in a vacuum
4 sets, 35 seconds
1 minute rest
Exercise number 3: Cross lunges
4 sets, 20 per leg
1 minute rest
Exercise number 4: squats
3 sets, 10 times
1 minute rest
Exercise number 5: Hip Lift – On the floor on your back, knees bent and feet on the floor
4 sets, 40 pelvic raises
2. Wednesday: Upper Body – 30 min
Exercise number 1: Super(wo)man – lying on your stomach, raise your arms and legs at the same time
3 sets, 25 times
1 minute rest
Exercise number 2: Plank – one leg and one arm raised – opposite
4 times 50 seconds per side
1 minute rest
Exercise number 3: push-ups
4 sets, 40 push-ups
1 minute rest
Exercise number 4: Sheath – the front plank, left side, right side
3 sets each, 35 seconds
1 minute rest
Exercise #5: Scissors – Lie on your back, legs straight, lift one leg and then the other without touching the floor
3 sets, 30 times
3. Saturday: Full body – 25 min
Exercise #1: Burpeess – Start standing, then lie down on the floor, then come back up with a push and jump
3 sets, 15 reps
1 minute rest
Exercise number 2: Side lunges
4 sets, 35 lunges per leg
1 minute rest
Exercise number 3: Abdominal Crunch – Lie on your back with your torso elevated and your knees bent, raise and lower your torso without ever touching the floor
3 sets, 40 reps
1 minute rest
Exercise number 4: Sheath – side
2 sets each, 35 seconds per side
1 minute rest
Exercise number 5: The chair against a wall
4 sets, 30 seconds
1 minute rest
Exercise number 6: Pelvic readings
4 sets, 25 readings
Namely: 30 seconds rest between each series!
Now it’s up to you to play against the champions!
See you next week for training number 6!
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