This circuit focused on the lower part of the body can be completed with a minimum of time, space and equipment, so there are no excuses. It is also suitable for all ages, as it focuses on improving mobility, involving the core, and strengthening the posterior chain (back of the body), which will help improve posture and prevent injuries. For warming, I suggest you skip for 3 minutes. I like to jump, because it stimulates the nervous system, stimulates rhythm and agility, and strengthens the arches of the feet translates into strength and balance in the rest of the leg. When doing this routine complete all the repetitions of the exercise before moving on to the next. There is a minimum break in the circuit, which means that the heart rate rises along. And remember to always stretch after a workout.
GLUTE BRIDGE X 20
I like to start with this exercise since it means that the glutes are already participating for the rest of the circuit. Keep your core tight as you exhale slowly and life from the ground hips, pause, then slowly lower down.
ALTERNATING ESTOCADA REVERSA X 20
Lean forward slightly, as you enter the thrust again, and drive through the front heel to return to the starting position. This will ensure that you are using your glutes and hamstrings. Keep alternating legs.
SKIP JUMPING X 30 SEG
This basic exercise raises your heart rate. On a board, jump your feet in your hands, and then jump back on a plank. If this is too hard on your shoulders, do body squats instead.