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Fly
25/09/2021

Fly

Lets go
22/09/2021

Lets go

We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not you...
15/09/2021

We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here now with the power to shape your day and your future.

-Steve Maraboli



Junta-te a nós em www.treinoemcasa.com

Workout hard
11/09/2021

Workout hard

Training at home - Australia
04/09/2021

Training at home - Australia

After 10 years of achievements, setbacks and challenges, we wanted to leave our village for the world! This step is onl...
01/09/2021

After 10 years of achievements, setbacks and challenges, we wanted to leave our village for the world! This step is only possible because we are surrounded by the best partners, customers and friends! They are the ones who constantly take us out of our comfort zone and make us believe that the dream can come true.

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Training F21230 – Circuit 6 exercises 45 sec each + 15 sec rest Total duration: 28-38 minutesSuggestions:– Do the exerci...
23/08/2021

Training F21230 – Circuit 6 exercises 45 sec each + 15 sec rest

Total duration: 28-38 minutes

Suggestions:

– Do the exercises with intensity, but safely

– If there is any exercise that causes discomfort or doubts, go to the next



Warming – 5 minutes

Joint mobilization – Perform some rotations of the lower limbs, upper limbs and trunk during the indicated time to activate the body for the main task.



Main task – 18-30 minutes

Protocol: Functional circuit training, performing 45 seconds of each exercise with a 15-second interval between each one. Make 3-5 rounds of the circuit according to your physical condition.



Exercise 1 – Thruster

Exercise 2 – Push-ups with stack of books

Exercise 3 – Alternate lateral lunge

Exercise 4 – Side jumps (multi-jumps)

Exercise 5 – Bear Walk

Exercise 6 – Windshield Abdominals



Return to calm – 5 minutes

stretches

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