Hits

Training structure

We will be working in intervals, with training sequences of 30sec of execution and 15sec of recovery.

Ideally, repeat the entire set of exercises in 6 to 8 rounds.

Use recovery breaks, keeping seconds marked (15 seconds). Use the recovery pauses keeping the seconds marked (15 seconds).

REMEMBER TO WARM UP BEFORE STARTING THE HITS!
You can find different warm-ups here, choose the one you want!

Exercises

In this sequence we will do:

• Lunge with elevation of the knee and trunc twist. Please note: your knees must be in line with your feet (they shouldn't go past the tips of your toes) and always come back to the starting position to perform the lunge. Repeat the sequence on the right side then on the left side.
• Triceps flexion + arm and leg elevation: ideal for strengthening our arms and lower back. It is very important to keep the elbows closed when performing the flexion, the core strong and the glutes active in the elevation of the arms and legs. If you're feeling too exhausted, you can place your knees on the floor for the push-ups! But don't forget to lower your hips.
• Quadrupedics and elevations: an exercise to work the muscles that surround our spine, and also helps us to work on our balance. It is IMPORTANT to keep the core strong and not force our lower back.
• Lateral ABD: abdominal and coordination work! It is important to keep the elbows open and bring the armpits closer to the knees.
• Jumping + push up: We continue with the arm strength work and will add the legs and additional cardiovascular effort for this exercise. It is important to keep the knees in line with the feet in the jumps with the elbows closed. If necessary, if you are tired, you can put your knees on the floor in the push-ups.