WORKOUT BY: Leandro Cavalho, Creator of the Beachbody Brazil Butt Lift
For quick and effective workouts, you’re better off focusing on the larger muscle groups like the chest, back, glutes, quads, hamstrings, abs, and shoulders. For this workout, there is a total of 4 moves: Beginners can start with 1 set of each move; intermediate, 2–3 sets; advanced, do 4 or more sets.
EXERCISE 1
Walking Pushup: Bend over at the waist, keeping a flat back, until your hands touch floor. Walk hands out to a push-up position and perform 1 pushup, then walk hands back and return to standing. Each time increase number of pushups done by 1. Beginners, go up to 3–4 reps, intermediate/ advanced, 5–6 reps. After your sixth rep, perform 10 pushups.
EXERCISE 2
Squat: Beginners, do this exercise 12 times holding 12 lb. dumbbells; intermediate, 15 times holding 15 lb. dumbbells; advanced, 20 times holding 20 lb. dumbbells.
EXERCISE 3
Bentover Row: Beginners, use one 8–12 lb. weight in each hand and do 12 reps; intermediate, 15 lb. doing 15 reps; advanced, 20 lb. doing 20 reps.
EXERCISE 4
Inverted Tabletop: Lie faceup with knees above hips, feet flexed and positioned slightly higher than knees, hands behind head. Start with double reps: In 1 count, lift head, neck, and shoulders, bringing knees in toward chest. Then lift shoulder blades and tailbone a little higher for 1 more count. Return to start in 2 counts, bringing your head back down to touch the mat. Then do single reps: Perform the move for 1 count up, 1 countdown. Then do short reps: “Pulse” at top of move rather than returning back to the start. Beginner: Do 8 double counts, 8 single counts, 8 shortsIntermediate: Do 12 double counts, 12 single counts, 12 shorts Advanced: Do 16 double counts, 16 single counts, 16 shorts.
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