TRAINING AT HOME WITH FLANNEL

This workout is a great option to do at home or anywhere else, without the need for equipment.

It works all the musculature of the lower limbs (legs) a lot and also requires body muscles for stabilization.

IF YOU ARE A BEGINNER, you can start with a smaller range of motion, that is, shorter movements, descending less. Gradually you will increase the amplitude, improving your flexibility and working your musculature more and more.

Likewise, you can also start with fewer repetitions and gradually increase.

The important thing is that you always challenge yourself to go further and further. That's what will make your physical conditioning improve and bring more and more results.

It's a process!

IF YOU ARE INTERMEDIATE OR ADVANCED, I suggest you start now and see how this training “takes” lol…

If you want, increase the number of repetitions and repeat the training 2 or 3 times, doing 2 or 3 sets of each exercise.

If you need to rest, stop the video for a few seconds and then follow.

Do the workout on as smooth a surface as possible, which allows for good gliding.

FLANELA is ideal for this, but in the absence of it, try with another type of cloth or even socks!

WATCH THE VIDEO AT THE END AND TRAIN WITH ME!!

TRAINING

20x kickbacks with each leg

20x climbers (on plank, hands on ground, alternately pull knees)

10x squats sliding the leg to the side

10x plank, pulling knees together

10x in plank, laterally opening extended legs

20x kickbacks with each leg

10x hip raises with legs extended

20x alternating kickbacks with squats sliding the leg to the side (each leg)

20x slow sumo squats + 10x short squats