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, 30 per leg
1 minute rest
Exercise number 2: Squats on one leg
4 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
4 sets, 30 squats per leg
1 minute rest
Exercise number 4: lunges
3 times, 20 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, 50 pelvic raises
2. Wednesday: Upper Body – 30 min
Exercise number 1: side panel
3 sets, 35 seconds per side
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: 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, 35 lifts
1 minute rest
Exercise number 5: Scissors – 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: elbow knee abs
3 sets, 40 times
1 minute rest
Exercise number 5: The chair against a wall
4 sets, 30 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, 40 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!
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