Week 2 – INTENSIFICATION
| Day | EXERCISE | SETS | REPS |
|---|---|---|---|
| Monday | Side plank | 3 | 10 |
| Tuesday | Jumping jacks | 3 | 10 |
| Wednesday | Bridge with alternating leg lift | 3 | 10 |
| Thursday | Squat with front kick | 3 | 10 |
| Friday | Crunches | 3 | 10 |
- ✅ Add one extra set if it feels easy.
- ✅ Drink water between each set.
- ✅ Do light stretching before and after your workout.
Prancha lateral (3×10)
Polichinelo (3×10)
Ponte com perna alternada (3×10)
Agachamento com chute frontal (3×10)
Traditional Abdominal Exercise(3×10)