Márcio - 30’ Workout 1-10 Reps

Full Body - Warm Up + Workout. 10 rondas. Começar com 1 rep na 1 ronda e ir aumentando com as rondas. 1 ronda - 1 rep/2 ronda 2 rep e assim sucessivamente.

Exercises

Set 1: 3 rounds

High Knees

30 seconds

Jumping Jacks

20 seconds

Mountain Climbers

10 seconds

Set 2: 1 round

Downward Facing Dog with Calf Stretch

30 seconds

90 Lat Stretch

30 seconds

Left Hip Flexor Stretch

30 seconds

Set 3: 1 round

Dumbbell Squats

1 rep

Dumbbell Push Press

1 rep

Crunches

1 rep

Push-Ups

1 rep

Set 4: 1 round

Dumbbell Squats

2 reps

Dumbbell Push Press

2 reps

Crunches

2 reps

Push-Ups

2 reps

Set 5: 1 round

Dumbbell Squats

3 reps

Dumbbell Push Press

3 reps

Crunches

3 reps

Push-Ups

3 reps

Set 6: 1 round

Dumbbell Squats

4 reps

Dumbbell Push Press

4 reps

Crunches

4 reps

Push-Ups

4 reps

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