Functional power circuit that melts up to 1 kg per week –

A lot of energy and an hour in your schedule three times a week – that’s what you’ll need to change your body. The class that you are going to know now was created by teachers Disney Sanches and Alexandre Bro, from São Paulo, and goes through 4 different phases: adaptation, strength, hypertrophy and resistance to fatigue.

Based on functional training, the circuit must be followed for 16 weeks and includes high intensity exercises, which make you reach the lactic anaerobic zone (above 170 heartbeats per minute), accelerating the metabolism and burning fat quickly.

“By training in this zone, your body increases and multiplies the mitochondria, cell components responsible for fat oxidation”, explains Disney Sanches. Attention: as the training is tough, it can only be followed by those who are already used to work out regularly. Beginners should do basic training of at least two months before jumping into this class.

fat burning class

Training is a circuit with ten exercises, which must be done without rest between them. You will make three passes through the circuit and take a two-minute break between each one. “It is normal to feel very tired. However, if you feel dizzy or feel unwell, stop immediately”, warns Disney.

1. Advance with attack

– (Luciana Cristhovam/)

The. Standing, legs hip-width apart.

B. Step your right leg forward, landing firmly on the ground, and squat down until your knee forms a 90-degree angle. Come back and repeat with the other leg. The hands move opposite the legs. Repeat 16 times, alternating legs.

2. Suspension paddling on the TRX

– (Luciana Cristhovam/)

The. Standing, legs shoulder-width apart, hold the equipment’s handles and lean your body backwards, leaving your spine aligned and your arms semi-flexed.

B. Pull your body forward and back, keeping your shoulders relaxed. Repeat 12 times.

3. Rotation to the side with elastic band

The. Attach a moderate tension rubber band to a fixed point. Standing sideways to the band, legs wider than shoulder-width apart, grip the handle with both hands.

B. With the elastic slightly taut, pull it to the side and back slowly, slightly rotating your hips. Repeat 15 times for each side.

4. Squat with medicine ball

The. Standing, legs hip-width apart, knees semi-bent and feet parallel, hold a 2-3 kg medicine ball.

B. Squat down until your knees form a 90-degree angle as you bring the ball forward, in line with your chest, with your arms extended. Repeat 15 times.

5. Climbing the bank

The. Facing the bench with the body slightly inclined, left foot on top and right leg extended underneath.

B. Push off and step onto the bench, bending your right leg when you’re at the top. Hands move alternately with legs. Repeat 10 times with each leg.

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6. Mountain climbing

The. In a push-up position (hands on the floor and arms extended in line with the shoulders), with one leg extended backwards and the other flexed towards the chest.

B. Move the legs alternately, taking the knee towards the chest, without stopping. Repeat 20 times.

7. Stiffness in the fixed bar

Hanging from the bar with your palms facing you and your arms shoulder-width apart, bring your knees toward your chest and hold the isometry position for 10 seconds.

8. Staircase 2 by 1

The. Climb a ladder of approximately 26 steps two at a time.

B. Go down slowly one by one. Repeat 2 times.

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9. Lumbar on the Swiss ball

The. Lying on your stomach on top of the ball, legs apart and toes on the floor. Keep your hands supported behind your ears with your elbows open without forcing your arms back. Look at the floor and keep your spine straight.

B. Drop the chest and come back. Repeat 15 times.

10. Running on the inclined treadmill

Run on the treadmill at incline 8 and speed 8 for 30 seconds.