Training Circuit to Combat Excesses Committed at the End of the Year Parties

Circuito de Treino Para Combater os Excessos Cometidos nas Festas de Fim de Ano

We all know that we tend to overindulge during the Christmas and New Year holidays, but this is also a time of year when we don't want to deprive ourselves of special moments (and foods) with family. Everything we eat turns into energy and, subsequently, into sugar reserves in our bodies if we don't use them up. So, put those calories to good use and enjoy the Christmas season guilt-free.

We suggest you use the energy from the food you eat wisely with this full-body circuit workout, consisting of five essential cardio and muscle-toning exercises that can be done at home, outdoors , or at the gym.

Do one set of each exercise, resting for up to 30 seconds between exercises if necessary, and repeat the circuit as many times as you like. After each round of the circuit, rest for two minutes to recharge and drink water. Come on.

A: Walking with flexion

Start in a standing position;

Place your hands on the floor and walk to a plank, keeping your abs tight;

Place your knees on the floor and do a push-up, keeping your elbows close to your ribs and pointing backwards;

Lift your knees and walk your hands back to the starting position;

Repeat the exercise until you complete 10 repetitions;

Advanced option: bending without supporting the knees.

**B: Alternating back lunge / alternating back step**

Start in a standing position;

Take a large step back with your right leg, bending your knees (both knees should be at 90 degrees), keeping your torso straight and your abs tight;

Return to center and repeat with your left leg;

Continue repeating, alternating, until you take 20 steps back in total.

C: Mountain Climbers

Start in a plank, with your feet hip-width apart, arms straight, shoulders over your hands, and fingers spread wide on the floor;

Bring one leg forward, bringing the knee closer to the chest, without changing the position of the body and return;

Repeat with the other leg;

Repeat the exercise, alternating legs and trying not to swing your torso, until you complete 20 repetitions.

D: Jump squat

Start in a standing position with your feet wider than hip-width apart and pointing slightly outward;

Keeping your back straight and pointing your knees outwards, lower yourself as far as you can without having to change your torso position;

Make an explosive movement to jump as high as you can;

The abdominals must remain tight throughout the movement;

Repeat until you complete 15 jumps.

E: Core Combination: Side Plank and Side Touches

Start by lying on your side, for a side plank;

Place your forearm flat on the floor, with your shoulder directly over your elbow;

Lift your hips off the floor, leaving only your arm and feet supported (option: knee of the lower leg supported on the floor);

Hold the position for 15-20 seconds, keeping your belly tucked in and your glutes tight;

Before repeating on the other side, turn onto your stomach for the side touches;

With your feet flat on the floor, knees bent and arms stretched out at your sides, lift your head and shoulders off the floor and, from here, tilt your body to the side until you touch your ankle and repeat for the other side;

Continue alternating sides until you do 30 repetitions in total (option: you can do it slowly or quickly, as long as you keep the rest of your body static in the center);

Turn to the other side for a side plank and hold the position for 15-20 seconds.

This completes one set of the circuit. You can repeat as many times as you like for a longer workout and greater calorie expenditure and muscle toning.