Paolla Oliveira’s powerful workout to work out the whole body

Paolla Oliveira’s Training Routine

Paolla’s personal trainer, Marco Valentim, has been working with her for almost ten years. He understands her physique well and knows how much she values daily exercise.

“Paolla always had a beautiful body. At first, she didn’t like bodybuilding, and aerobics almost felt too intense, but she got used to it. She is very disciplined and never gives up on her workouts,” says Marcão, who trains with her for about an hour two or three times a week.

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The workout plan includes aerobic exercises, an abdominal warm-up (which she loves!), and moderate-load exercises for the torso, arms, glutes, and calves. See the details below.

Warm-up

• Treadmill: 5 to 10 minutes

Legs

1. Extension Chair
   Sit with your back straight and pressed firmly against the backrest. Place your hands at your sides and extend both knees upward (avoid lifting your buttocks). Return to the starting position without fully straightening your legs.
   4 sets of 15 repetitions
2. Flexor Table
   Lie down, bend both legs toward your buttocks, and then extend them.
   2 sets of 20 repetitions with a light weight, plus 2 sets of 12 repetitions with a heavier weight
3. Squat
   Stand with your legs apart and feet parallel. Squat as low as possible and then return to the starting position.
   3 sets of 10 repetitions
4. Leg Press
   Sit with your legs apart. Bend your knees as much as possible to bring the platform closer, then extend your legs by pushing against the base of the device.
   3 sets of 15 repetitions
5. Abductor Chair (Glutes)
   Sit with your legs together and perform an opening and closing motion with your legs.
   3 sets of 15 repetitions
6. Unweighted Alternating Lunge
   Stand and step one leg forward, bending the back leg as close to the floor as possible. Return to standing and alternate legs continuously.
   2 sets of 30 repetitions

Upper Limbs

7. French Triceps
   Stand with your arms extended above your head. Bend your arms to bring the weights behind your neck, then return to the starting position.
   3 sets of 15 repetitions
8. Barbell Biceps Curl
   Stand with your arms at your sides. Curl the barbell up to chest height and then return to the starting position.
   3 sets of 20 repetitions

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Shoulders

9. Lateral Raise
   Stand and raise your arms out to the side until they reach shoulder height, then return to the starting position.
   3 sets of 12 repetitions
10. Front Raise
    Stand with your arms at your sides. Raise one arm in front of you to shoulder height and then return to the starting position.
    3 sets of 15 repetitions
11. Rear Deltoid Raise
    Sit with your arms at shoulder height. Lift and extend them overhead.
    2 sets of 20 repetitions
12. Closed-Grip Pull
    Sit on the machine and hold the bar with your hands shoulder-width apart, palms facing down. Pull the bar to chest height and return to the starting position.
    3 sets of 10 repetitions
13. Open-Grip Pull
    Sit on the machine with your hands wide apart and palms facing up. Pull the bar to chest height and then return to the starting position.
    4 sets of 12 repetitions

Abdomen

14. Alternating Lower Abdominal Exercise
    Lie down with your spine supported on the ground, legs elevated and slightly bent. Alternately raise and lower your legs.
    4 sets of 30 repetitions
15. Upper Abdominal Exercise
    Lie down with your legs bent and feet on the ground. Raise your torso as much as possible and hold the position briefly.
    4 sets of 40 repetitions
16. Alternating Rower
    Lie down with your legs extended. Raise your torso while pulling one knee toward your chest, keeping the other leg on the ground. Complete the set, then switch legs.
    5 sets of 20 repetitions

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Glutes

17. Glute Exercise with Four Supports and Extended Leg
    Get on all fours. Raise one extended leg above hip level, then lower it while keeping it extended. Complete all sets and then switch legs.
    4 sets of 50 repetitions
18. Lateral Glute
    Lie on your side with your legs extended. Quickly raise and lower your top leg.
    1 set of 100 repetitions, followed by a 1-minute hold on the leg

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