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, 30 per leg
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, 40 seconds
1 minute rest

Exercise number 3: Jumping lunges – crossover

4 sets, 30 squats per leg
1 minute rest

Exercise number 4: squats

3 times, 20 times
1 minute rest

Exercise number 5: Hip Lift – On the floor on your back, knees bent and feet on the floor

4 sets, 50 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, 35 readings
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, 45 push-ups
1 minute rest

Exercise number 4: Sheath – the front plank, left side, right side

3 sets each, 35 seconds per side
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 sets up

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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