Let’s go team, let’s go into the sixth week of this summer training!!
• Tuesday: lower body
• Thursday: upper body
• Saturday: full body
1. Monday: Lower Body – 30 min
Exercise #1: Stairs – Using a chair or other elevated surface
3 sets, 25 per leg
1 minute rest
Exercise number 2: Squats on one leg
2 sets, 10 reps per leg
1 minute rest
Exercise number 3: Bulgarian squats – Stand with your back to the chair, put the foot of the non-working leg on the chair
3 sets, 20 squats per leg
1 minute rest
Exercise number 4: lunges
3 times, 15 times per leg
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: side panel
2 sets, 40 seconds per side
1 minute rest
Exercise number 2: Plank – one leg and one arm raised – opposite
4 times 40 seconds per side
1 minute rest
Exercise number 3: push-ups
4 sets, 30 push-ups
1 minute rest
Exercise number 4: Dips – Back to the chair with both arms resting backwards on the chair – Bend your arms to go to the floor and then press on your arms to go up
3 sets, 25 lifts
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, 20 times
3. Saturday: Full body – 25 min
Exercise #1: Burpeess – Start standing, then lie down on the floor, and then come back up with a push and jump
3 sets, 10 reps
1 minute rest
Exercise number 2: Side lunges
4 sets, 25 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, 30 reps
1 minute rest
Exercise number 4: elbow knee abs
3 sets, 30 times
1 minute rest
Exercise number 5: The chair against a wall
4 sets, 20 seconds
1 minute rest
Exercise number 6: Mountain climber – push-up position, body straight, then, thanks to an impulse, reverse the support, as if walking in a vacuum
3 sets, 30 seconds
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 7!
Did you like this article?
Thanks for your review