INSTRUCTIONS
The training is divided into three weeks. You must perform the movements as a circuit. The first one rests for a minute and a half; the second, one; and the third, 45 seconds. It progresses progressively from one week to the next.
WEEK 1 SQUAT ON BOSU BALL
Lay the ball flat on the floor and climb into the center with your arms at your sides. Now, bend your knees and pull your hips back, until your thighs are almost parallel to the floor and place your arms in front of your chest. Return to the starting position. This is a repeat.
REPETITIONS: Six
BENEFIT: You not only work the lower body but also the torso when you contract it to maintain balance.
WEEK 1 SIDE SHIFT WITH BOSU BALL
Stand to one side of the ball, lying on the floor in the same position as in the previous exercise. Now make lateral movements alternating the legs that you support on the ball. The exercise must be dynamic and without intermittent. Do it: for 30 seconds
BENEFIT: You activate your cardiovascular system and the body burns fat more efficiently.
WEEK 1 LIZARD WITH BOSU
Flip the Bosu ball over so the straight side is facing up. Stand in a pushup position, but with your hands resting on the sides of the ball. Lower your chest until you almost touch the ball and return to the starting position.
REPETITIONS: 10
BENEFIT: The work of the torso is increased considerably.
WEEK 1 DISPLACEMENT WITH TRX
Hold the right instep on the TRX while supporting your knee on that side on a rubber brick. Your left foot should be on the floor while keeping your body straight. With an explosive movement, sit up and bring your right knee up to chest level. Return to the starting pose.
REPETITIONS: Perform this movement for 30 seconds and change legs.
BENEFIT: Mainly stimulates the muscles of the thighs and buttocks. But you keep the upper body active.
WEEK 2 CHEST PRESS WITH TRX
Get into the pushup position, but prop your feet up on a TRX rope. Now lower your chest until it almost touches the ground, returns to the starting position, and bring your right knee up to your torso. This is a repeat.
REPETITIONS: Six times and then change legs.
BENEFIT: You will work the abdomen by the tension you develop to keep the torso straight. In the same way, it will strengthen your work on the chest.
WEEK 2 SHOULDER WITH TRX
Facing the TRX holder, hold a handle with each hand and the buttonhole part is close to your wrists. Stretch your arms up to exert tension. Now perform a squat without changing the position or strength of the arms. Pause and return to the starting pose. This is a repeat.
REPETITIONS: Six
BENEFIT: Keeping the arms in this position stimulates the work of the deltoid muscles.
WEEK 2 BICEPS CURL WITH BOSU
Hold the TRX with both hands, facing the support. Then stand on the flat side of a Bosu ball and throw your body straight back. In a slow-motion, bend your elbows so that your body is facing forward and your fists are next to your ears. Pause and return to the starting position.
REPETITIONS: Six
BENEFIT: Pulling the weight off the body greatly stimulates the biceps muscle fibers, while maintaining a straight position and balance puts the torso to work.
WEEK 2 ABDOMEN WITH BOSU
Put the Bosu ball on the floor with the flat side down. Lie on it so that your buttocks and lower back are over the central area of the ball; support the left foot on the ground, while the right leg is stretched, but without touching the floor. This is the starting position. With an explosive movement, raise your right leg and torso at the same time.
REPETITIONS: Six repetitions and change legs.
BENEFIT: The abdomen is fully worked without compromising the back.
WEEK 3 SQUAT WITH INVERTED BOSU
Standing with her legs open shoulder-width apart and her knees slightly bent, she holds a Bosu ball in front of her chest. In one swift motion, lift it over your head as you stretch your legs. Then, return the ball to the chest and simultaneously squat. Return to the starting pose.
REPETITIONS: Six
BENEFIT: The work on the shoulders is more intense.
WEEK 3 BRIDGE WITH INVERTED BOSU
Get into a squat position with the ball in front of your chest. With an explosive movement, push your legs back, while placing the ball on the floor to be in a lizard position. Do one and when you get up open your legs to return to the starting position. This is a repeat.
REPETITIONS: Six
BENEFIT: This integral movement works at the muscular and cardiovascular levels.
WEEK 3 SIDE DISPLACEMENT WITH TRX
Begin by standing with your legs together and holding a TRX grip at chest level with each hand. Now step to the right, pull your hips back as you bend your knee. Your thigh should be parallel to the floor. Came back. This is a repeat.
REPETITIONS: Six times and change legs.
BENEFIT: Intense stimulation on the quadriceps and femoral muscle.
WEEK 3 PIKE WITH TRX
Stand in a pushup position with your legs resting on the TRX grips. Without moving the upper body, bring both knees to the chest and slowly return to the starting position.
REPETITIONS: For 30 seconds
BENEFIT: It is intense work for the abdomen and obliques.