Training without material, especially when we are used to having it available, can be challenging.

Now, it remains for him to accept the challenge! Even if you have little material, you must work to achieve the results you want.

We present you 4 exercises that you can do without any material. For a more complete workout, follow our platforms where you can find numerous suggestions for complete workouts with little or no material!

1. Squat

The. Move your feet shoulder width apart, keeping them fully on the floor;

B. The knees must be flexed and the hip area lowered without crossing the knee line, exactly as if you were sitting in an imaginary chair;

ç. To finish, stretch the pens to return to the starting position

2. Front Lunge

The. Move your feet shoulder width apart, keeping them fully on the floor;

B. Take a step forward by bending your knees and lowering your hips until they both form a 90º angle. The front knee should not extend beyond your toes and your back knee should not touch the floor;

ç. Return to the starting position and repeat the procedure for the opposite side

3. Surfboard

The. Lying on your stomach, extend your arms, aligning them with your shoulders and keep your body straight

B. Lower your arms, resting on your forearm

ç. Hold as long as you can in this position

4. Push-ups

The. Place yourself in a plank position with your arms extended, keeping your back in a neutral position;

B. Flick your arms and lower your body until your chest approaches the floor. The elbows should not be pointing outwards, but close to the body;

ç. Return to the starting position and repeat the movement.

We adapt the training to your needs! Come train with us!

Duarte Encarnação