💥 Initial Explosion – Ladder 8x 3x 20 sec

Start your 12-minute challenge with maximum energy!

This is the first workout in our 12-Minute Home Training 365 series. We call it "Starting Blast" because you'll get your whole body moving right from the start. It's a short, intense, and effective workout—ideal for activating your body, burning calories, and improving your fitness.

🧠 Training Structure

Format: Stair HIIT
Total duration: 12 minutes and 25 seconds (745 seconds)

🔥 Exercises (Order)

1. Jumping Jacks
2. Squat
3. Total Push-ups
4. Spring Abdominals
5. Half Burpee
6. Alternating Back Lunge
7. Mountain Climber
8. Alternating V-Up Crunches

⏱ How to do it:

• Perform the exercise for 20 seconds.
• Rest 10 seconds.
• Move on to the next exercise.
• At the end of the 8 exercises, you rest for 15 seconds and repeat the round.
• Do 3 rounds per exercise .

✅ Training Objectives:

• Increase heart rate.
• Work your entire body (strength + cardio).
• Improve muscular endurance and explosiveness.
• Burn fat and increase energy.

💡 Tips to Make the Most of It:

• Use a stopwatch/tabata timer or follow a guided video.
• Adapt the movements if necessary (e.g. push-ups with knees on the floor).
• Keep a bottle of water nearby and listen to your body.

🚀 He challenges you to do the workouts for 7 days in a row!

This is Workout #1 in a series of 156 workouts for you to do throughout the year. Join the 365 Home Workout Challenge and don't miss a single workout!

📲 Share your workout today in your stories with the hashtag #TreinoEmCasa365 and tag us @treinoemcasa