Workout for Men: Work Your Whole Body Without Equipment –

O workout for men tends to be a little different from those aimed at women: generally, they prioritize the upper limbs (arms, chest and shoulders), while women prefer to work out buttocks and legs. But everyone needs to work all regions of the body, see? With that in mind, columnist and personal trainer Cau Saad (@causaad), set up a power session. Check out:

workout for men

How to perform:

Beginners: 2 sets of 20 seconds each;
Intermediaries: 3 series of 30 seconds each;
Advanced: 4 sets of 45 seconds each.

1 – Push-ups for pectorals

– (Cau Saad Institute/Disclosure)

Lying on your stomach, with your arms slightly apart (in line with your chest) and supporting your weight on your toes, push off the ground, keep your abdomen contracted and raise your torso. Go down slowly and come back.

2 – Squat

– (Cau Saad Institute/Disclosure)

Standing with your feet hip-width apart, project your hips back without letting your knees pass the line of your feet. Lower. Then return to the starting position.

3 – Superman (lumbar hyperextension)

– (Cau Saad Institute/Disclosure)

Lie on your stomach, with your arms next to your chest. Elevate legs and arms, contracting glutes, lumbar, dorsal and posterior thigh. Relax to come down to the starting position.

4 – One-sided stiff

– (Cau Saad Institute/Disclosure)

With the support of only one foot, project the body forward, flexing the hip, and return to the starting position.

5 – Grouped abs

– (Cau Saad Institute/Disclosure)

Lying on your stomach and with your arms extended above your head, perform the torso ascent movement, bringing your feet close to your buttocks and your hands close to your feet. Return.

6 – Plyometric lunge

– (Cau Saad Institute/Disclosure)

Standing, with your feet in front of each other and hip-width apart, project the knee of the back leg towards the ground, without touching it. Return with a jump. Repeat by switching foot positions.

7 – Triceps plank

– (Cau Saad Institute/Disclosure)

Hold the plank position with your palms on the floor. Then, alternately place your elbows on the ground and then return to the starting position, keeping your abdomen activated throughout the exercise.