HIIT [ 40 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 times. Take 1 min rest between each circuit.
List of exercises:
- Side-to-side surfer squat jumps
- Squat hold
- Curtsy to squat
- Inchworm + knee-to-elbow 2 times
- Bear crawl (forward & backward)
- Lunge right knee up
- Lunge left knee up
- Plank twist
HIIT [ 35 sec ON / 10 sec OFF ] Repeat this circuit 3 to 5 times. Take 1 to 2 min of rest between each circuit.
List of exercises:
- Half burpees
- Commando bear to plank
- Inchworm push-ups
- Dolphin elevator
- Reverse table toe taps
- Waving plank
Ginastica Natural is a full bodyweight training method that combines ground work from jiu-jitsu, movement and breath from yoga, and animal-like motion.
Improve your coordination, mobility, fluidity, strength, and release your inner monkey :D
Loved the Ginastica 01, and got familiar with the moves already? Good. Let's step it up a bit!
