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Hey, what about friends, how are you? I hope very well, because I find excellent,
hope you are highly motivated with encouragement, with energy to perform this routine,
because it is our first video training and weight loss at home. I hope they work for
you, is a
very
good exercise to lose weight, to gain strength and condition,
hope they do in the best way, motivated, let's begin.
Remember ... Measure your heart rate, find your maximum
heart rate. Women.
226 minus (YOUR AGE) = Maximum frequency Men.
220 minus (YOUR AGE) = Maximum frequency Never overdo your maximum frequency, if you
get to it, try to stabilize again. Let's start with the first exercise is to warm, this workout is 12 minutes,
I recommend bringing a stopwatch. If you get tired, take a break and return to training.
Let us begin. We will do 30 seconds.
Keeping your back straight and lift your knees too.
Now we do this a minute. Come on.
Only 20 seconds more. You have the most you can.
Now one minute Raise heels halfway up.
Then do all you can. 1 minute
You can take a short rest and continue. Now the other side.
Let Always keep moving.
Come, come, you can. Come on, the last exercise.
You can do it almost done. OK, this was the number one workout to lose
weight at home. Each workout is done for 8 weeks, then do
the training 2 and then 3. Tomorrow we will climb the workout # 2.
This training is not suitable for people with more than 10 kg overweight to
avoid injury. We'll go up routines for different body types.
See you in the next video. Peace out.
Remember that "Our goal is that you achieve yours"