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

Paolla’s personal trainer, Marco Valentim, has been with her for almost ten years. He already knows the structure of the actress well and knows how much she values ​​exercise on a daily basis.

“Paolla always had a beautiful body. At first he didn’t like bodybuilding, and the aerobics was almost too much, but he got used to it. She is very disciplined. She doesn’t give up working out”, says Marcão, who accompanies her in workouts of about an hour, two or three times a week.

Read more: Paolla Oliveira: the actress’s training to live as an MMA fighter

The worksheet includes aerobic, abdominal warm-up (which she loves!) and medium load exercises for the torso, arms, buttocks and calves. See below.

Heating

5 to 10 minutes on the treadmill

Legs

1. Extension chair
Sitting down, with your spine straight and firm against the backrest, place your hands on your sides and extend both knees upwards (don’t let your butt go up and down). Return to the starting position without going all the way. 4 sets of 15 repetitions

2. Flexor table
Lying down, bend both legs towards the butt and extend. 2 sets of 20 reps with light weight + 2 sets of 12 reps with heavier weight

3. Squat
Standing with your legs apart and feet parallel, squat as low as you can. Return to starting position. 3 sets of 10 repetitions

4. leg press
Sitting down, legs apart, bend your knees as much as you can, bringing the platform closer. Extend your legs by pushing the base of the device. 3 sets of 15 repetitions

5. Abductor chair (glutes)
Sitting down, legs together, open and close your legs. 3 sets of 15 repetitions

6. Unweighted alternating advance
Standing, step one leg forward, bend the back leg as close to the floor as possible. Return to standing position. Repeat with the other leg and continue alternating. 2 sets of 30 repetitions

Upper limbs

7. French Triceps
Standing, arms extended above your head, bend your arms bringing the weights to the back of your neck and return to the starting position. 3 sets of 15 repetitions

8. Barbell biceps curl
Standing, arms extended along the body, bend the arms to the height of the pectorals and return to the starting position. 3 sets of 20 repetitions

Read more: Copy Paola Oliveira’s loose bun with this tutorial

shoulders

9. Side shoulder
Standing, raise your arms out to the side to shoulder height and return to the starting position. 3 sets of 12 repetitions

10. Front shoulder
Standing, arms extended along the body, raise the arm extended in front to shoulder height and return to the starting position. 3 sets of 15 repetitions

11. Posterior shoulder
Seated, arms extended at shoulder height, lift and extend over head. 2 sets of x 20 reps

12. Closed pull
Sitting on the machine, hold the barbell with your hands shoulder-width apart and palms facing down. Pull the bar to chest height and return to the starting position. 3 sets of 10 repetitions

13. Open pull
Sitting on the machine, with your hands wide apart and palms facing up, pull the barbell in front of you to chest height. 4 sets of 12 repetitions

Abdomen

14. Alternate lower abdominal
Lying down, with your spine well supported on the ground, legs elevated and slightly bent, alternately raise and lower legs. 4 sets of 30 repetitions

15. Abdominal supra
Lying down, legs bent, feet on the ground, raise your torso as much as you can and hold the position a little. 4 sets of 40 repetitions

16. Alternate rower
Lying down, legs extended, raise the torso while hugging one of the knees. The other leg remains on the ground. Complete the set and then switch legs. 5 sets of 20 repetitions

Read more: Rafa Brites: “Pregnant, I felt like I had the most beautiful body of the summer”

buttocks

17. Gluteus 4 supports with extended leg
In the position of all fours, raise one of the extended legs above the hip and come down still extended. Complete all sets, then switch legs. 4 sets of 50 repetitions

18. Lateral glute
Lie on your side with your legs extended. Raise and lower your top leg in one quick, short motion. 1 series of 100 repetitions and at the end hold the leg for 1 minute

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