FULL BODY Workout - 5 min Circuit

I just showed you the circuit of the day.

It’s a full body workout just to keep the body in shape during the vacations.

It’s also good as a light workout to do at the end of your workout week when you are tired.

I will explain the exercises quickly, but first If you need my workout programs

you can visit www.andrealarosa.fit

you will find my programs to improve pull ups, push ups, dips etc.

The programs are suitable for beginners, intermediate and advanced athletes.

Just visit the website, I’m sure you will find something of your interests.

First exercise: lunges.

30 sec repetitions on one leg and then 30 sec on the other one.

Try to keep the same number of repetitions on both legs.

Next exercise: hollow body.

Lying down, low back on the ground all time long, engage the core, engage the gluteus and lift the high part of the back and the legs from the ground.

30 sec of controlled reps.

Please don't go apnea in this exercise.

Like in ANY other exercise, it is fundamental to breath, but in this one is very easy and common to go apnea for many people.

Third exercise: arch body.

Same thing but, on the contrary of the hollow body position, this time the abdomen is on the ground.

Engage the gluteus and raise the legs and the high part of the body bust, so the chest.

Next exercise: triceps extension from the ground.

Forearms on the ground, from there we push and engage the triceps.

This is one of my favourite exercises.

If it is too hard for you, you can do 1 min of pushups, that is the next exercise anyway.

So if you're not still able to do the triceps extension you can do 1 min of pushups

first 30 sec of standard pushups and then 30 sec of pushups on your knees.

After the pushups, that you know for sure how to do, so I'm not here explaining, you go to the biceps curl.

Here you need a band.

So keep the band under your feet, slightly bend the legs and work on a single arm while keeping the other one at 90 degrees or little more.

It is important that the Bicep is always engaged.

After 30 sec on one arm, change to the other one and do the some identical thing.

Last exercise, again with the band, and this time you need a pole.

This is the row.

So think about pulling with you elbows, as if you arm finished at the elbow and you forearm doesn't exist.

Only the elbow exist, then start the movement from the elbow.

The final goal is to bring the elbows towards each other at the end of the rep.

Every rep has to be controlled.

If you have any questions let me know below with a comment.

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