Week 1 – ADAPTATION
| Day | EXERCISE | SETS | REPS |
|---|---|---|---|
| Monday | Squats | 3 | 10 |
| Tuesday | Crunches | 3 | 10 |
| Wednesday | Push-ups | 3 | 10 |
| Thursday | Leg raises (rear) | 3 | 10 |
| Friday | Hip lifts | 3 | 10 |
- ✅ Add one more set in the second week if it feels easy.
- ✅ Drink water between each set.
- ✅ Do a light stretch before and after your workout.
Agachamento (3×10)
Abdominal tradicional (3×10)
Flexão de braço (3×10)
Elevação de perna traseira (3×10)
HIP ELEVATION (3×10)