This is day 81 of Treino em Casa ® 365, and the protocol is the 21x Ladder. Every day you have access to a new workout! There are a total of 365 workouts different per year, providing you with a daily and varied 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 physical goals, whether you are just starting out or looking to improve your performance.
Goal:
- Provide a complete workout using the 21-exercise ladder protocol, promoting muscle work and cardiovascular fitness in an efficient and challenging format.
Workout Structure:
- Total duration: 50 minutes (approximately)
Protocol:
- 21 exercises
- Each exercise consists of 3 sets performed for 35 seconds each, with a 10-second interval between them.
- 20 seconds of rest between exercises.
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 the correct posture during the movements to avoid injuries.
- Hydration: Make sure a water bottle is within reach during the workout.
- Intensity Scale: Increase or decrease the pace according to 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.
