Circuit to do at home and complement your aerobic training –

Better catch your breath first. The circuit designed by personal trainer Rodrigo Sangion, from Les Cinq Gym, in São Paulo, looks simple, but it’s killer. Start with ten minutes of walking as a warm-up. Then repeat cycle A four times. Then do cycle B four times (twice if you are a beginner). To close, choose between 20 minutes of moderate walking, rope or bicycle.

Complete this sequence three days a week and reserve another three for aerobic activities, such as an hour of dancing, spinning or running. Yes, there is still one day left. Time to rest because rest is essential for the evolution of training.

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Cycle A

1. Plank + Dumbbell Lift

The. In front of the step, put on a pair of 4 kg shin guards and hold 2 3 kg dumbbells over your shoulders.

B. Squat down, lean your torso forward and rest the dumbbells on the step.

w. Extend your right leg behind you, then your left. Support your hands on the step, getting into a plank position.

d. Return to the starting position, but maintain the squat at 90°. It is. Stand up straight and extend your arms. Repeat 15 times.

2.1. abdominal knife

– (Du Borsatto/)

The. Lying down, stretch your legs and arms.

B. Raise your torso and legs as much as you can, bringing your hands towards your feet. Return without touching the ground. Repeat for 1 minute.

2.2. straight abdominal

The. Lie on your back, bend your knees and place your feet on the floor. Interlace your fingers behind your neck and open your elbows.

B. Raise your upper torso, pointing your nose toward your knees. Breathe out when you come up. Repeat the movement for 1 minute.

3. One-arm dumbbell row + push-up

The. In push-up position (with your knees supported), hold a pair of 4 kg dumbbells.

B. Bring your right elbow toward the ceiling, bringing the dumbbell close to your torso. Return to the starting position and do the same thing with your left arm.

w. Do 1 push-up, return and repeat 15 times. Use 5 kg dumbbells for the last two rounds.

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Cycle B

This sequence repeats some exercises from cycle A. Do it 2 or 4 times without resting:

• Lifting 3 kg dumbbells overhead (30 seconds).

• Squat 90° with 3 kg dumbbells resting on the shoulders (30 seconds).

• Arms flexion (30 seconds).

• Unilateral row in push-up position (30 seconds with each arm).

• Traditional abs with short movements (2 minutes).