Whole body exercises by Cau Saad –

Want a quick, powerful workout that works many regions? Instead of making lots of different moves, bet on the Integrated full-body workouts! Check out:

Recommendations:

Beginner – 2 sets of 25 seconds each exercise;

Intermediary – 3 series of 30 seconds each exercise;

Advanced – 4 sets of 40 seconds each exercise.

Integrated full-body workouts

1 – Climber + plank opens and closes the leg

How to make: In a high plank position (with your hands resting on the floor instead of your forearms), bring one knee towards your chest at a time, with quick, continuous movements. Then, return to the starting position. Push off and open both legs. Give it another push and close them. Repeat.

2 – squat + lunge

How to make: Standing with your legs slightly wider than hip-width apart and your feet facing outward, squat down as low as you can, being careful not to bring your knees in on the way down. Return and turn your body to the side, placing one foot in front of the other. Squat down so that both knees form 90° angles. Do another sumo and turn to the other side to do the leg-switched lunge.

3 – Stationary run + climber

How to make: Imitate running in place. Jump and land on your hands and feet in a high plank position. Then bring one knee towards your chest at a time, with quick, continuous movements.

4 – Arm flexion + triceps plank

How to make: With your knees and hands flat on the floor, bend your elbows to bring your chest closer to the floor. Return. Place your feet flat on the floor and extend your legs to get into a high plank position. Place one forearm on the floor at a time and return. Repeat.

5 – Seesaw + squat with displacement

How to make: Standing with your feet hip-width apart, squat down until your butt touches the floor. With your body curled up, hold your hands on your knees and go backwards, making your back roll on the floor. Return and take a step to the right. Squat. Return and take a step to the left. Crouch again.

6 – Dynamic stretching + scapular mobility

How to make: Standing with feet apart, place your hands behind your ears. With your legs extended (and your spine straight), bend your hips and lower your torso as far as you can. Return with a straight spine. Stretch your arms towards the ceiling and return.

7 – Pelvic raise + single leg pelvic raise

How to make: On your back, place your feet on the floor and stretch your arms towards the ceiling. Push with your legs to lift your butt off the ground until you form a straight line with your body. Return. Lift your feet off the ground and let your knees form 90° angles. Return. Repeat the movement three times, then do one side at a time.

8 – Hip mobility + thoracic mobility

How to make: In a high plank position, bring one foot as close to your chest as you can. Then, take your hand from the same side of the floor and take it towards the ceiling (the head and torso accompany the movement). Return (trunk first, then foot). Repeat on the other side.