Week 3 – DEFINITION
| Day | EXERCISE | SETS | REPS |
|---|---|---|---|
| Monday | Push-ups | 3 | 10 |
| Tuesday | Hip raises | 3 | 10 |
| Wednesday | Squats | 3 | 10 |
| Thursday | Step-ups | 3 | 10 |
| Friday | Side plank | 3 | 10 |
- ✅ Add one extra set if it feels easy.
- ✅ Drink water between each set.
- ✅ Do light stretching before and after your workout.
Flexão de braço (3×10)
Elevação de quadril (3×10)
Agachamento (3×10)
Subida em Degrau (3×10)
Side Plank
(3×10)