Pernas - Peso Do Corpo » Workout Routine Created By Sara Monalisa

Exercise 1

Bodyweight Plie Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 3

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Happy Baby Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Sitting Rotation Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Squat mobility Complex

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 21

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Hip Circles

Equipment: Full Gym, NO EQUIPMENT

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Pernas – Peso do corpo

Bodyweight Plie Squat

Static Lunge

Bodyweight Sumo Squat

Side Lunge

Kneeling Quad Stretch

Reverse Lunge Knee Lift

Thigh fly (Adductor Magnus Stretch)

Cossack Squat

Seated Side Crunch

Lying Glute Stretch

Wall Sit

High Knee Squat

90/90 Hip Stretch

Frog Pose

Happy Baby Pose

Sitting Rotation Hip Stretch

Squat mobility Complex

Calves Stretch Static Position

Curtsy Lunge

Static Lunge

Bodyweight Squat

Reverse Lunge Knee Lift

Bridge Hip Abduction

Bodyweight Hip Thrust

Single Leg Bridge

Glute Bridge

Bodyweight Bulgarian Split Squat

Hip Circles

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