The 10 (Best!) Exercises to Do Outdoors –

The workout season with a focus on summer is open. To make your life easier, we’ve separated powerful and practical exercises (most don’t require accessories) for you to boost your #BiquíniSemCanga project:

1. Inverted bridge with isometry

GOOD FORM file ()

Lying on your back, knees bent and parallel, feet flat on the floor. She raises her hips, supports her hands on the floor and goes up her torso and arms – until her hands are aligned with her shoulders, forming the design of a “table”. With the abdomen and buttocks contracted, she raises one of her legs, well extended, forming a single line with the torso, and holds for 20 to 30 seconds. She repeat with the other leg. Do 3 or 4 sets, with a rest of 45 seconds to 1 minute and a half between them, according to your conditioning

2. Jump + isometric work

Caio Mello (Caio Mello/)

The. Her friend lies on her back and lifts her shoulders and legs off the ground a little. She must focus strength in her core and relax her neck. You position yourself next to her ankle. B. Jump sideways, bringing your thighs and arms closer to your body. Land on the other side, bending your knees slightly. Then repeat in the opposite direction and continue like this for 1 minute. Switch positions and repeat the sequence.

3. Advance with displacement

GOOD FORM file ()

Standing, feet parallel, hands on hips. With your spine well aligned, take a step forward and squat until your legs form a 90 degree angle, without touching your knee to the floor. Raise the body and repeat the movement with the other leg, making the displacement. Do 3 or 4 series, between 15 and 20 repetitions each, and rest from 45 seconds to 1 minute and a half between series, according to your conditioning.

4. Flexion

Du Borsatto ()

Facing each other, get into a push-up position with your heads six inches apart. Do a push-up (a). When going up, clap with your right hands (b). Do not twist your body to perform the movement or move your hips. Perform another push-up and repeat the same with your left hand. Complete 10 push-ups in total. If it’s difficult, support your knees on the floor.

5. Dynamic front board

GOOD FORM file ()

On your stomach, in plank position, forearms, elbows and toes resting on the floor. With abs contracted, raise one leg well extended and come back. Repeat with the other leg and come back. In a continuous movement, in the same way as you did with your legs, raise one extended arm in front of you and then the other. Do 3 or 4 series, between 10 and 15 repetitions each, and rest from 45 seconds to 1 minute and a half between series, according to your conditioning. In each repetition, you remove one of the bases from the ground.

6. Paddling

Du Borsatto ()

Place your legs shoulder-width apart and bend your knees a little. Hold the ends of a large washcloth. Pull it towards the right side of the body, at chest level (a). Your friend must make resistance. Now, she pulls and you hold (b). Repeat 8 times and then do the same for the left side.

7. Balance

Caio Mello ()

The. Place your legs shoulder-width apart (feet pointed slightly outward) and bend your knees. Lower your torso straight down to a 45° angle, extend your left arm out to the side and hold the kettlebell in your right hand between your legs. Look forward. B. Squeeze your glutes and core and bring your right arm forward until your hand reaches forehead height. At the same time, extend your legs and raise your torso.

8. Seat

Du Borsatto ()

Support your backs against each other and place your feet a little forward, waist-width apart. If it’s difficult, bend your knees a little (a). Do a squat until you create a 90° angle with your legs (b). Remain in this position for 30 seconds.

9. Unstable board

Caio Mello ()

The bubble plank works the muscles in your shoulders, arms and core and still gives you resistance to do other exercises. Support your hands on the disk and align your spine diagonally. Feet should be hip-width apart. Stay in this position for 10 seconds (a). Raise your right leg without moving your hips (b). Stay like this for 10 seconds and do the same with the other leg. Repeat the series 2 more times.

10. Leg Press

Du Borsatto ()

Barefoot, your friend lies down, with her legs semi-extended. Hands on the side of the thighs. She rests her belly on her feet and keeps her body lined up on a diagonal. Heels come off the ground a little (a). She bends her knees towards her chest while you contract your core and legs (b). Do 15 reps and switch positions.