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Squats strengthen legs, glutes and lower back, improve balance, release anabolic hormones, burn calories and promote muscle development. Correct practice is crucial to avoid injuries.

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Squats with impulsion, like plyometrics, strengthen muscles, increase endurance and explosiveness, in addition to burning calories. Proper technique is essential.

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Bulgarian squats strengthen legs, glutes and lower back, improve balance, stability and flexibility. Adaptable to different levels of physical fitness.

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Mountain crunches strengthen the core, burn calories, improve coordination and stability, contributing to a toned and functional torso. Ideal for a comprehensive workout of the abdominal region.

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The Russian abdominal strengthens and tones the abdominal muscles, especially the obliques, promoting core stability and endurance. A great complement to abdominal workouts.

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The Superman sit-up strengthens the lower back and core muscles, promoting stability and resistance. It is effective for improving posture and can contribute to a stronger, more balanced core.

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Chair triceps presses strengthen and tone the triceps muscles, improving strength and stability in the arms for firmer, more functional development.

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Burpees are a compound exercise that improves cardiovascular endurance, burns calories, strengthens full-body muscles and promotes agility, making it an effective challenge for overall fitness.

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Push-ups offer benefits by strengthening the muscles in your chest, shoulders, triceps and core. They also help improve muscular endurance, promote shoulder stability and can be adapted for different fitness levels. Incorporating push-ups regularly can contribute to a firmer, more toned torso.

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During the first week, facing difficulty with the exercises due to pain and tiredness, as well as experiencing a certain discouragement due to the pain in my body, I persevered. Over time, the pain has subsided, the tiredness and discouragement have diminished, and I now feel more energized.

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Because I'm already used to this frequency of training, I didn't feel so much change, the really difficult thing was to fit these workouts into my routine.

I have been playing futsal since I was 9 years old at the base of the Paraná club, so the gym has been part of my life for a long time, and I found the exercises calm.

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I felt that it was very good, as I feel more willing, but in the first few days it was a more complicated period for the adaptation of waking up early and exercising, I combined the exercises together with the gym that I go to every day, for me the There were multiple benefits, both mental and physical, for example more disposition, greater elasticity, etc...

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As the days went by, I began to feel some discomfort in my body. Consequently I noticed advances in relation to the amount of repetitions I could do easily, I noticed more disposition, and a difference in the physical...

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In the first days I felt a lot of pain, but after the body got used to it it was good, I really enjoyed doing the exercises and I could notice some changes in my body, apart from the disposition throughout the day

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Physically: On the first day it was very complicated, I'm not used to exercising, but on the second day it was more good, and on the third even more. My leg hurt a lot in the first few days but after a week I didn't even feel it anymore. My arms hurt for a long time, but my strength increased too.

Mentally: On the first day I didn't want to get out of bed, on the second it was a little better, on the other days I adapted my routine and it worked. It was tiring, but I was more in the mood during my days