Just 20 minutes workout to define legs and butt –

(Lu Cristhovam/)

Good news: has discovered a workout that, in less than half an hour a day, guarantees defined muscles in just eight weeks. The secret? Do the exercises very focused (forget the cell phone!) and with plenty of load. “Body awareness is essential so that the movement is performed with the speed and amplitude necessary to activate the greatest number of fibers”, says Felipe Perote, physical educator who created the Pump Perote 20′ Workout.

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To oxidize more fat, there is no rest time between exercises. Thus, your heart rate remains accelerated and you burn more calories. “For toning to show up, you need to dry it first.” We tested the methodology and guarantee: you can’t even see the clock hand moving, which is ideal for those who don’t enjoy the weight room so much. Prepare the timer and let’s set!

THE TRAIN

Do the three exercises of each cycle in circuit form (one after the other) without rest. The recommendation is to do the complete cycle at once, on the same day. The sequence should be performed twice a week, with two days of interval between them. On free days, do this training to strengthen upper limbs.

Cycle 1 (do 3 times)

SQUATS WITH DUMBS

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Place your legs shoulder-width apart and hold two heavy dumbbells next to your thighs. Squat 90°. Do 10 repetitions

CHAIR

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With your back against the wall, squat down to 90° and stay there for 30 seconds.

UNILATERAL SINK

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A. With your back to a bench at the height of your knees and with your hands on your hips, rest your right instep on the support with your leg semi-flexed. B. Squat down with your left leg, aligning your left knee with your toes. Do 10 reps (each side)

Cycle 2 (do 3 times)

SUMO SQUATS

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Spread your legs wider than shoulder-width apart and point your feet out. Hold a very heavy dumbbell in front of you and squat down as low as you can. Do 10 repetitions.

STIFF

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Stand with your feet waist-width apart and hold two dumbbells in front of your thighs. Lower the torso straight down until the weights reach mid-shin. Do 15 repetitions.

ADVANCE

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Hold two heavy dumbbells. Step your left foot forward and bend your knees to 90°. Stand up as you step your right foot forward in a new lunge. Do 20 repetitions.