This is day 80 of Treino em Casa ® 365, and the protocol is 10 sets of triples. Every day you have access to a new workout! In total, there are 365 workouts different per year, providing you with a varied daily plan that you can do at home, outdoors, or at the gym. With a new workout every day, you will stay motivated, active, and prepared to achieve your fitness goals, whether you are just starting out or looking to improve your performance.
Objective:
- To provide a complete workout using the triple exercise protocol, promoting muscle and cardiovascular work in an efficient and challenging format.
Workout Structure:
- Total duration: 50 minutes (approximately)
Protocol:
- 10 sets of triples
- Each triple consists of 3 exercises performed for 35 seconds each, with a 10-second break between them.
- 2 rounds for each triple (6 sets in total per triple).
- 30 seconds of rest between triples.
Required Equipment:
- Dumbbells (adjustable weight according to fitness level)
- Exercise mat
Important Notes:
- Progression: Adjust the dumbbell weight according to your fitness level.
- Posture: Always maintain proper form during the movements to prevent injuries.
- Hydration: Make sure a water bottle is within reach during the workout.
- Intensity Scale: Increase or decrease the pace according to your individual physical capacity.
- This workout is ideal for anyone looking for a complete and challenging routine that can be done at home, with a focus on efficiency and results.
