Strengthen your body with this 15-minute functional workout –

We never get tired of repeating: it is not necessary to be enrolled in a gym to reach your fitness goals. Nowadays, it is possible working out in the living roomusing just one app on your phone or computer.

Among the apps currently available is the fitness mission, created by personal trainer Lana Pessoa. The program is 100% online and offers video lessons of various workouts that last 15 minutes and are divided into two phases: the first with the objective of burn fat and the second, for define muscles.

Below, check out an exclusive workout that Lana created for – and no more excuses not to exercise!

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Heating

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– (Leandro A. Rodrigues/)

Jump, taking one leg forward and the other behind, also alternately moving the arms extended in front.

If you can’t do the exercise…

Walk in place and do a scissor motion with just your arms.

The train

Perform each exercise for 1 minute and rest 30 seconds between exercises.

1. Kick by alternating legs

– (Leandro A. Rodrigues/)

Jumping up, perform low kicks forward with straight legs.

If you can’t do the exercise…

Don’t jump as you switch legs or alternate kicks forward with straight legs as high as you can.

2. Sequence of squats

– (Leandro A. Rodrigues/)

Squat down with your legs together, jump as high as possible with your arms behind you, and land with your legs apart. Jump again and land with your legs together again, arms in front of your chest.

If you can’t do the exercise…

Do not jump, just alternate the position of the legs in the squats (sometimes with feet together, sometimes apart).

3. Cross lunge

– (Leandro A. Rodrigues/)

Standing, keep one foot forward and the other behind. Cross your back leg and do a lunge until your knee almost touches the ground. Get up and repeat the same to the other side.

4. Lateral displacement with jumps

– (Leandro A. Rodrigues/)

Jump from side to side alternating the supporting leg with the arms moving in the same direction as the base foot. Tip: Use arm momentum to increase your speed.

If you can’t do the exercise…

Perform the movement without jumping.

5. 180 degree jump squats

– (Leandro A. Rodrigues/)

Place your legs shoulder-width apart and bend them, simulating sitting on a low bench. Lift with momentum and rotate 180 degrees in the air. Land in a squat.

If you can’t do the exercise…

Do the sequence without the jump.

6. Crouching

– (Leandro A. Rodrigues/)

Crouch down as if you were sitting on a bench. From this position, take two steps forward and then step back.

7. Squat “holding a ball”

– (Leandro A. Rodrigues/)

Simulate catching a small ball that is on the floor between your legs by placing your feet slightly wider than shoulder-width apart. Lift and throw her to the ceiling by jumping with your feet together.

If you can’t do the exercise…

Do not jump.

8. Kneel and stand

– (Leandro A. Rodrigues/)

Kneeling, place one leg at a time in front of you and raise yourself to a squat position. Get back on your knees.

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9. Lunge with high knee

– (Leandro A. Rodrigues/)

Standing, place one of your legs behind your body, bringing your knee closer to the floor. Return to the starting position, completing the movement with a high knee with the same leg. Switch legs.