The 45-minute functional workout that dried Kéfera’s body –

Kéfera joined functional training a year ago. She works out six times a week (sometimes as many as seven). “The goal is to dry. That’s why we don’t focus on hypertrophy, except for the abdomen”, says Fellipe Hasse, the youtuber’s personal trainer. The following series lasts 45 minutes. It has four parts: warm-up, dynamic stretching, Tabata, and EMON (Every Minute on the Minute). Finish with a light stretch.

HEATING
Do 5 times 20 repetitions of jumping jacks with 30 seconds of rest between them

DYNAMIC STRETCHING
Do the three exercises in sequence, if possible without a break. For advanced: rest 30 seconds at the end of the series and repeat.

TABATA
Do the exercises in sequence for 20 seconds each, resting 10 seconds. Repeat 7 more times. At the end, rest for 3 minutes and proceed to Tabata 2.

EMON 1
4 reps of each exercise in sequence. Rest with the time left until you complete 1 minute. Repeat 7 more times.

Read more: The gluten-free menu that changed Kéfera’s body

DYNAMIC STRETCHING

1. Squat holding feet

– (Mariana Cagnin/)

A. Place your legs hip-width apart and bend your torso forward until you hold your toes, bending your knees as little as possible.

B. Squat down to a squatting position and return to the starting position without letting go of your feet.

Do 20 reps

2. One-sided stiff

– (Mariana Cagnin/)

A. Standing, place your legs shoulder-width apart.

B. Lean your torso forward and try to touch the tip of your right foot with your left hand while raising your left leg straight back.

W. Return to the starting position and repeat on the other side. Keep alternating.

Do 10 reps (each side)

3. Spider

– (Mariana Cagnin/)

A. In the push-up position, keep your elbows and legs extended.

B. Bend your left knee and place your foot next to your right hand.

W. Lift your left hand off the floor and rotate your torso upward, with your left arm extended in line with your torso. Do the sequence to the right side.

Do 10 reps (each side)

TABATA 1

1. Isometry Squat

– (Mariana Cagnin/)

Stand with your back against a wall with your feet shoulder-width apart. Squat down until your knees form a 90° angle.

2. Plank

– (Mariana Cagnin/)

Support your forearms and half of your feet on the ground and lift your torso.

TABATA 2

1. burpee

– (Mariana Cagnin/)

A. Stand up. Squat down, placing your hands on the ground in front of your feet.

B. Throw your legs back and bend your elbows until your chest touches the floor. Return to position A, pushing your arms.

W. Stand up and jump with arms and legs extended.

2. Hip raise on the ground

– (Mariana Cagnin/)

A. Lie on your back, legs hip-width apart, knees bent and heels close to your buttocks.

B. Raise your hips, taking vertebra by vertebra off the ground. Inhale and return to the starting position while exhaling.

EMON 1

1. Superwoman

– (Mariana Cagnin/)

A. On your stomach, place your legs hip-width apart and extend your arms over your head, shoulder-width apart.

B. With your abs and buttocks contracted, raise your arms and legs.

2. Flexion

– (Mariana Cagnin/)

A. In the plank position, keep your elbows and legs extended, with your hips slightly raised (if this is difficult, place your knees on the floor).

B. Bend your elbows until your chest almost touches the floor.

3. Abdominal butterfly

– (Mariana Cagnin/)

A. Lie on your back with your knees bent and feet together in a butterfly position. The arms are extended above the head.

B. Raise your torso until your hands touch your feet.

EMON 2

climb on the bench

– (Mariana Cagnin/)

Standing, stand in front of a box (or bench or step – the higher, the more difficult). Step onto the platform 8 times with each leg, alternately or not. Rest until you complete 1 minute and do it again 7 more times.