Stay active at home by Tiago Moura

Self-care is all the more important while we’re socially distancing. Take care of your body and mind, stay active with this series of exercises that have been specially designed by our Fitness Centre Instructor, Tiago Moura. You won’t need any specific gym or professional equipment, as all you’ll need is your bodyweight for this circuit. You can repeat it 2 to 3 times, depending on how motivated you’re feeling.

 

#activeliving

Duration of session: 30 minutes

  • Marching in place (duration 2 minutes)
  • Front rotation Middle Shoulders (25x)
  • Arms circles reverse (25x)
  • Jumping Jacks (duration 02,30 minutes)
  • Lateral raise (25x)
  • Lunge, alternated (20x each leg)
  • Chest Push-up (4 sets: 15, 15, 10 + 5 repetitions)
  • Air squat (2 sets: 30 + 20 repetitions)
  • Plank to Mountain (20x)
  • Mountain push-up (20x)
  • Superman, alternated (2 sets: 16 + 16 repetitions)
  • Lying leg raise (30x)
  • V-sit leg extension alternated (30x)
  • Hip bridge Glutes (30x)
  • Crunch (30x)
  • Russian twist (26x)
  • Mountain climber (4 sets of 20 repetitions each)
  • Plank with lifted hips (duration 2 minutes)
  • Sumo air squat (2 sets: 30 + 20 repetitions)
  • Marching in place (duration 6 minutes)


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