Workouts for the whole week, by Márcio Lui –

Do you want a spreadsheet? workouts for the whole week mounted by the personal trainer of the famous Márcio Lui (@marciolui)? Because your request is an order! Each day, you work a part of the body, thus leaving a period for rest and recovery of the region.

Remember to do a little warm-up before the sessions and have a good pre-workout snack. Check out:

Training sheet for the whole week, by Márcio Lui

Monday: whole body

Side Squats + Knee Raises (15 reps); 30″ Plank up hips; 30″ Military abs; Burpee (10 repetitions); Lateral jump (15 repetitions).

Rest for 1 minute and repeat the series 4 times.

tuesday: legs

40″ Jump Squat; 20″ Step forward with right leg; 20″ Step forward with left leg; 40″ Squat opens and closes the leg; 20″ Right leg lunge; 20″ Left leg lunge.

Rest for 30 seconds and repeat the series 2-3 times.

wednesday: arms

Open push-ups (10 repetitions); 30″ Skipping high; Close push-ups (5 repetitions); 30″ Skipping high.

Rest 40 seconds and repeat the series 3 times.

Thursday: abdomen

Military sit-ups (20 repetitions); Unilateral switchblade (20 repetitions); Climber (20 repetitions); Half burpee (20 repetitions); Plank touching the hand in front (20 repetitions); Mountain climber (20 reps).

Rest for 1 minute and repeat the series 2 times.

Friday: stretching

40″ on each side holding neck with hands; 40″ stretching with hands flat on the floor backwards; 40″ stretching to touch the feet; 40″ on each side lengthening the legs.

training sheetfull body workoutworkouts for the whole week