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WORKOUT PROGRAM TO DO ANYWHERE

WORKOUT PROGRAM TO DO ANYWHERE

You're on the beach and you don't know what to do? This training is for you. A smooth workout with no equipment and no excuses.


You need a workout program? If you are still on the road to the holidays and you give up because you don't have training equipment with you, then this is for you. Simão Almeida, a former competitive athlete in artistic gymnastics and currently coach and founder of Gym4Cross, does not want you to sit back and do nothing. After all, standing still means you won't get that feeling of well-being that exercising gives you. Remember that the benefits of exercise go beyond weight control. Exercise can help fight certain diseases and health problems, increase energy levels and even improve sleep quality. So leave laziness aside and put this workout program into action. 


The best time to start


In the middle of summer, the ideal is to escape the hottest hours. The morning or late afternoon will be the best time to do your workout. And after and during your workout, remember that sufficient hydration not only helps you to perform better, but also to recover. If you find someone to accompany you, it's even better, it's more motivating. Also, choose a stable and straight floor to avoid injury. Are you ready?


Warm up


Tabata (20" on, 10" off, 8 rounds)


1st round - Jumping jacks 


2nd round - Low skipping


3rd round - Medium skipping 


4th round - Sprint


5th round - Jumping jacks 


6th round - Low skipping


7th round - Medium skipping 


8th round - Sprint


Workout


Sequence 1 (as short as possible)


50 Squats


40 Russian Twists


30 Half Burpees


20 Hollow Rocks


10 Push-Ups


Sequence 2 (as short as possible)


60 Lunges (alternates)


50 Shoulder Taps


40 Laydown Legal Raises 


30 Squat Jumps


100 Rope Jumps


Finisher


Tabata (20" on, 10" off, 8 rounds)


1st round - Mountain climbers 


Round 2 - Up down plank 


3rd round - Mountain climbers 


4th round - Push-ups


5th round - Mountain climbers 


6th round - Up down plank


7th round - Mountain climbers 


8th round - Push-ups

Cooldown

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