EXERCISES MADE IN CLASS

NAME / PICTURE EXPLANATION COMMON MISTAKES MUSCLE GROUP NAME / PICTURE EXPALANATION COMMON MISTAKES MUSCLE GROUP

Standing up separate a bit the legs, put Put the elastic band around your ankles,
Goood morning your handsin your hips and lean your Bending your back. HAMSTRINGS Crab walk with your shoulders pionting forward and Leaning your body glutes
torso forward. drag one of your legs.

Lay down and do sits up while leaving Leaving a gap betwwen the floor and
Lay down facing the cealing and put the Crunches Core
your legs up your back, pulling with your hands.
elastic band on your feet, rese your leg
The facing up dog Bending your neck and back. HAMSTRINGS
and once the band is tight rise and lower
your leg.
Lay down, bend your knees, touch your You should keep your torso straight,
Penguin
heels with your hands. dont bend your neck.
Core
Sit down bending one knee and leave the
The rest other straight, lean backwards and rest If you dont lean backwards QUADS
your arms on the floor. Lay down ,rise your legs(90º), kick towards You must not separate your back from
Leg rises Core
the ceeling and repeat. the floor

Put your foot one a box/wall while Hold your body parallel to the floor while Bending your neck and lowering you
The leg killer Dont bend your knees QUADS Front plank Core and quads
bending your knees. standing in your toes and hands/elbows. back.

In a plank position move your body

Kneel on one knee and leave the other Displaced plank Moving your glutes, rising your back. Core
forward and backward.
The reaching hand one straight, with your torso straight, Bending your back HAMSTRINGS
strech your arms towards your front feet.

Do a push up chainging the position of

Pattern push up Putting all your weight on one side Core, pectorals, deltoids and triceps
your hands

Kneel on one knee and bend the other

The proposal one while holding the other foot with your You must try to keep the balance QUADS Standing on your fore arm try to keep the
hand. Mantain your torso straigh. Side plank You should keep your body straight Core
balance while moving your hips up-down.

Dynamic front Do a front plank whilw moving your hips

Sit down, separate your legs, bend Bending your back Core
plank from one side to another
The rest 2.0 oneknee and lean forward towards the Leaning forward HAMSTRINGS
straight leg.

Do a front plank while bending one knee

Mountain climbers Lifting your hips too high Core, shoulders
up and then the other.
In a push up position rest your forearms
Forearm push up on the floor, then rest your hands and Lowering your lowwer back Core, pectorals, deltoids
repeat the process.
Do a front plank while touching one of
Shoulder touching your shoulders with the opposite hand Bending your back Core
and viceversa.
Lay down, bend your knees, rest the right
ankle on the left knee, leave the right arm
Touching the knee with the elbow
straight perpendicular to the torso and Core The teacher tells us to do some thing
bend the left arm beneath your head.
and stheaching the neck.
Front plank while being in a plank, for example: lift Bending your neck Core
Twist the body rising it.
your left arm

Hold a yoga ball between your ankles, lif Leaving a gap between the floor and
Lay down, separate your legs from the Yoga ball Core, quads
Scissors floor, move them up-down, left-right.
Bending your back Core and lowwer it your back
 EXERCISES MADE IN CLASS
NAME / PICTURE EXPLANATION COMMON MISTAKES MUSCLE GROUP NAME / PICTURE EXPLANATION COMMON MISTAKES MUSCLE GROUP

Whin the wheel in a kneeld position go as Do a plank while touching the floor with Glutes, quads, hamstrings, core,
Wheel push up far as you can and then come back to the Leaving your hips up Core Knee plank Rising your hips, poor wrist possition
your knees deltoids
original position

Throwing ball Trow the ball to a partner Core

Put your feet in the TRX facing the mat
TRX Crunches Bending your back Core
and bring your knees to your chest.
Sit down , legsup ,hold the weight, twist You should keep your torso straight, Glutes, deltoids, psoaps, core,
Twisting body
your torso dont bend your neck. obliques

Put your feet in the TRX facing the mat

TRX Bridge Bending you torso Core, glutes
and bring your hips up Do a push up witn one hand lower than
Assymetric push up Bending your back Pectorals
the other

Put your feet on the TRX and move your Do a push up with your hands in Bending your neck and lowering you
TRX side kick Dont bend your knees QUADS Diamond push up Pectorals
legs to the sides toghether in the form of a diamond back.

Lay down, hold the weight above you

Pectoral press Pectorals
and move it up
TRX Knees to Pur the handles on your feet, in a plank
Bending your back Core
the sides position bring your knees to the sides
hold the band with your hands and Dont push with ypur arms but with the
Band streching Interscapularies
strech it scapulas

TRX Push up Kneeling , whele graping the TRX do a You must try to keep the balance Standing up, holding the TRX with your
Core TRX opening arms You should keep your torso straight Scapulas
kneeld push up and dont bend your back hands open, bring them toghether

Standing with one leg on the bad,

The same as the previous one but Dont move all the arm bet the fore
TRX Push up Leaning forward Core, biceps, triceps Band leg holding it with your hands, bring them Biceps
standing up arm
up

You must, leave the back and the legas

While graping the TRX , standing with With a hand facing up and the other
TRX Pull up Bending your torso Core, biceps Deadlift straight, and dont saparate the bar Posterior muscles
your kenees bend do a pull up down, kneel to hold the weigh and go up
from your body.

Hold the band whith yuor hands and Resting your hands on a bench, move
Steaching band You must keep your torso straight Core, deltoids, biceps Dips Leave your legs straight Triceps, pectorals, deltoids, core
move it prpendicular to your body your body up and down

Put your feet above the ball in a plank

Yoga ball Try to mantain the balance Core, quads
position and hold the position
Handle push up While holding the handles do a push up Bending your back, rising your hips Core, pectorals biceps
 EXERCISES MADE IN CLASS
NAME / PICTURE EXPLANATION COMMON MISTAKES MUSCLE GROUP

Put the band above your knees and

Band squad You should leave your neck straight glutes, hamstrings, quads
squad

Put your back against he wall and squad You must keep your torso straight
Invisible chair Core, glutes, quads
similating to sit and your legs separated

Lay down, bend your knees, with the band

Bridge pulses above them open and close your knees, Keep the band always tight Quads, glutes
also lift your hips

Put the band above your knees and lift

Band hip thrust Keep the band always tight Quads, glutes, hamstrings
your hips

Sit on the bench and stand up with a Aductors, glutes, quads,

One leg squad Keep the knees separated
single leg hamstrings, calves

Sigle leg balance Standing on the bakance disc with one

leg, try to keep the balance
Dont let your knees collapse inwards Glutes, quads
squad