Workout inspired by the cariocas – and the most beautiful landscapes in Rio de Janeiro –

Carol Buffara, the coolest fitness muse on Instagram, is the inspiration for this beautiful workout – all exercises were clicked in Rio de Janeiro. The city completes 451 years this Tuesday (01).Want better inspiration?

1. Inverted bridge with isometry

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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. She does 3 or 4 series, with a rest of 45 seconds to 1 minute and a half between them, according to her conditioning.

2. Dynamic front board

Marcelo Correa ()

On your stomach, in plank position, forearms, elbows and toes resting on the floor. With your abdomen 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. “On each rep, you take one of the bases off the ground.

3. Flexion with TRX

Marcelo Correa ()

Standing, with feet parallel, with your back to the base where the TRX is attached, hold the end of the handles. Keep leaning your body forward, taking your heels off the floor slightly, also extending your arms in front of you. Bend your elbows toward your shoulders, bringing your arms back to form a 90-degree angle – like a push-up on the floor. Keep your core stabilized, without letting your hips drop. Extend your arms again and repeat the movement in a rhythmic and calm manner. 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.

4. Advance with displacement

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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, doing the shift. 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.

5. Knee flexion with raised hips

Marcelo Correa ()

Lie on your back, legs extended, arms alongside your torso and palms facing down. With your feet pointed straight up, hook your heels into the TRX handles. With your abdomen and buttocks contracted, bend your knees, lifting your hips and lifting your lower back off the ground. Return to the starting position, without touching the buttocks to the ground, and repeat the movement continuously and calmly. 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.

6. Strong and defined abs

Yara Achoa – Edition: MdeMulher ()

Lying down, feet together, knees bent, arms outstretched on the sides of the head, hands clasped. She contracts her abs and slowly rises, bringing her torso and arms into a single line. The movement is short and concentrated. Come back slowly, without lying down completely, and repeat until you finish the series. Salgado suggests 3 sets of 12 to 15 reps each – beginners should start with fewer reps and build up little by little.

7. Defined waist and firm butt

Marcelo Correa ()

Standing, spine engaged and abs contracted, hold the medicine ball with both hands at chest height. Step forward and lower your legs by bending your knees. Slightly rotate your torso to the side of the leg that is in front.

8. Defined abdomen and toned legs

Marcelo Correa ()

In push-up position with arms straight, hands resting on a Swiss ball, toes touching the floor. The body should form a straight line from head to toe. Squeeze the ball and keep it that way throughout the exercise. Take one foot off the ground, bend your knee and bring it towards the ball without changing your posture. Come back slowly. Then repeat with the other leg. Perform the movement continuously, alternating legs. Do 2 to 4 sets of 10 to 15 reps each.

9. Six pack abs

Marcelo Correa ()

Lying on your back, one of your knees bent and the arm on the same side extended above your head – the other is glued to your torso. She raises, at the same time, the arm that was behind and the opposite leg, until the tips of the toes and hands meet in the center of the body, making the abdomen fully contracted. The shoulder blades must come off the ground. Chico suggests 10 to 15 repetitions for intermediates and 25 to 30 for advanced ones.

10. Kettlebell Raise

Marcelo Correa ()

Stand with feet hip-width apart and arms extended at your sides, holding a kettlebell in one hand, palm facing backwards. Bend your elbow, bringing the kettlebell toward your shoulder, and immediately rotate your forearm so that your palm faces forward. Extend your arm, raising the equipment above your head, and slowly return. Carol does 3 or 4 sets of 12 reps on each side, with a 5-7 kg kettlebell.