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So, let's go to the long-awaited HIIT, it's here
the time, the time has come! Re, are you ready?

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Pressure, pressure! No pressure! You're welcome! Let's go then?
Get ready, the first exercise is the inverted sit-up, ok?

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Remembering that we will do 30 seconds,
every move, okay? So get ready! Fix your posture,

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Contract your abdomen, in three, two, one, for real! Inhale, when bringing the
legs, exhale when coming back

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Puts strength in your lower abdominals. It works well in this region.
Put your lower back on the floor

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Perfect! Come with me! It's running out, just 10 more seconds, don't let the
your shoulders go forward. Get your legs back, come on!

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Three, two, one, rest. Next exercise: the rope!
Get ready, posture! Remember to close the

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shoulder blades, open your chest, also contract your abdomen, always look ahead

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Get ready, three, two, one, worth it! Thirty seconds!
Just try to move your wrist. if wrong,

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no problem. To be continued! Try
breathe continuously!

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Perfect! Just ten more seconds!

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Come on! Three two one. Rests! Leave the cord next to it, which you'll use again!
Next exercise, "plank" position

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We're going to raise the alternate legs, okay? So, anti-arm on the floor. one
minute

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Don't stretch your legs now, no! Breathe! Remember to contract your abdomen a lot,
contract your gluteus and keep

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neck lined up, ok? Ready, three, two, one. Up, right leg! The other  

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slowly, put all your strength in your abdomen and glutes! Keep your spine
stabilized!

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Contract glutes! Ten more seconds!

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Breathe! Breathe continuously, don't hold your breath! Three two one!
Rests! Important, don't hold your breath, okay?

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Always keep breathing continuously, however difficult it may be! Take the rope
again.
Intense exercise! Take the rope again

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Get ready, posture! Think about the posture, line up! Three, two, one, counting!

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Moving only the anti-arms, it leaves the
arms at your sides, open your chest! Always look forward!

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It's great, come with me! just ten more
seconds, just ten more seconds! Re, come! Excellent! Three, two, one, perfect!
Rested!

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Next exercise, high row! It's OK?
Here it is: high rowing. For us to work on closing the scapulae

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So posture! Contract your abdomen. Open the chest, close the scapula!

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Look forward! Wrist, elbow and shoulders in line. Get ready! It will inspire, it
will draw air! Three, two, one, counting!

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Great, come! Elbow high! Take a breath and let go! Safe!

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Three, two, one, let go! The rope once more. Now that you're good! My God in
heaven, I tied a knot in that rope! It was without any pressure, here you see?

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None! You're welcome! Good! Two seconds! Fix your posture! Open the chest! You will
hear me talk about this a lot! Close your scapulae!

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Look forward, contract your abdomen, three, two, one! He was! Excellent! Perfect!

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Open your chest! Just ten more seconds!

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To be continued! No problem! Three, two, one, rest!
And the last exercise, we're going to do the "mountain climber", ok?

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So you can start with a speed
slowly and when you feel confident in the movement, you can gradually speed up

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In ten seconds, arms extended at the line of the shoulders, contract the abdomen,
lower the hips a little

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Perfect! Three, two, one, gone! That! Give your best! Remember we're in high-
intensity training, so do your best, Rê! Faster!

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Faster, without dropping the rhythm! Only ten seconds to go! Come come! One two,
one two, one two! Come on! Five seconds. Three, two, one, rest!

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And we'll start all over again! So you can stay there and we're going to do the
inverted sit-up.

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It's worse than my workouts, this one! There!
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Come on, get ready, there's less than
ten seconds. Lie down, arms outstretched

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side of the body, contract your abdomen. He was!
Inhale, exhale! Inhale, exhale! Inhale, exhale!

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Perfect! Don't forget to put your concentration in the lower abdomen, ok?

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That's the most important! Then, place your lower back on the floor.

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Continuous inspiration. It's super important!

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Three, two, one, rest! Perfect! Rope. Guys, you're going to be great at this, on
the ropes! Jumping rope will be chip! You dragged yourself, did you?

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Did I see you dragging? What was this?

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It's part of the exercise. Ten seconds, get ready! Posture, always posture first,
close the scapula, Re!   

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Open chest. Three, two, one, gone!

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Perfect! Wrong, continue! Breathing always continuous. Excellent! Arms beside the
body. Think about the movement of your jump

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Just five more seconds. Open that chest! Three, two, one, rest!

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Pointer, "plank" position. We're going to lift the legs

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You can lie down! Remember to keep your elbows aligned at 90°.
Legs outstretched, not yet, wait a minute

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Now yes! Prepare your legs, align your spine. Three, two, one, gone!

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That, contract that abdomen a lot, lower the hips a little bit, perfect! Look down,
it's great! Now think about your glutes, working, okay?

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Contract your abs! It's ending! Three, two, one, rest! Where are we going? Rope!
Rope!

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Get ready!

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Three, two, one, counting!

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Excellent!

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Keep your posture! Maintaining posture is super important in all exercises, for us
to maintain the quality of movement, okay?

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So, when you're jumping rope, open your chest, close those shoulder blades, always
look straight ahead, just move your fists

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Three, two, one, rested. Next exercise, high row

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In this exercise, in particular, you think a lot about closing your scapulae
movements, okay? Work it very consciously.

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So, for starters, contract your abs, open your chest! Okay, inspire!

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Perfect!

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Keep your elbows in line! That!

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Close the scapula back there, three, two, one!
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Rested! Rope!

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Ten seconds, get ready!

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Three two one

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Excellent!

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Raise your arms right by your sides!

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It was flawless, perfect! Perfect! Just ten more seconds

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Five seconds! Three two one

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That's it! That's the example! Can stop! This is the example, it was wrong, no
problem, it continues, even if there are three seconds left

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Rest, Re! We're going to the last! From this series, from this "round", which is
the "mountain climber"

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My God! I'm passed! Get ready, go to the position, remembering that now the arms
are extended wide
shoulders, okay? Get ready! Three, two, one, gone!

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Do it at a speed that you can
make the move with a good quality

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Fine? Re, lower your hips a little, contract your abs

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And give your best, without missing a beat! Without missing a beat!

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Just five more seconds. Three, two, one, rest!

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And we go to the last "round". It's not over, okay? Rê is already like this, but
it's not over yet! There's one more series, there's one more round

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And we'll start with... You can even lie down, because it's the inverted abdominal!
My God! So get ready. Hands beside the body!

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You will think about putting the concentration in your abdomen, in the lower part.
Put your lower back on the floor, three, two, one, inhale!

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Excellent! It's the last one, come on! Capricha, give your best, now! Is the last!
Is the last!

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Just ten more seconds! Three, two, one, rest! Perfect! Rope!

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Get ready! Posture! Close the scapula! Three, two, one, gone!

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Close your scapula, open your chest! Excellent! Wrong, continue, no problem!

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we are halfway

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To be continued! Three, two, one, rest! Perfect! Next exercise. I like it,
determined! Really! Plank position here, Rê!

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Oxygen is lacking! Plank position You can position, ten seconds to go

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Think about contracting your abs, stretch your legs! Three, two, one, up! This!

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Now I want your concentration to be on your glutes, okay?

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So concentrate well on the region, stabilize your spine, your torso, move only your
legs

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Three, two, one, rest!

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Let's go rope!

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It's over, it's over, it's over, let's go!

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O! It was her, people!

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Get ready! Three, two, one, counting!

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Excellent!

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To be continued! To be continued!

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It's over, let's go!

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Give, give me your best!

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Give your best!

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Three, two, one, rest!

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Breathe! Ten seconds, you are already preparing the posture, contract the abdomen!

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Open chest! Shoulders back, close the scapula! Look ahead! Inspired, came!

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That! Think about closing your scapula!

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High elbows!

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That!

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Ten more seconds, come on!

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Close the scapula tightly! Back there!

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Three, two, one, rest!

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And the last exercise to finish, the "mountain climber"

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Focus! Now it's for...

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No fuss!

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OK?

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Ten seconds to go! Breathe!

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Now get ready!

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Arms outstretched! Legs, three, two, one! Go, go, go!

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Your best! We will!

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Lower the hips, without dropping the rhythm! We will!
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Come on! It's already half gone, let's go!

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More more more! Come on, Re! Most! Let's go girls! Just ten more seconds, let's go!
Go, go, go! Come on! No dropping! Three, two, one, rest!

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Rests!

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Now, guys, just like Re did, you can rest lying down, okay? Wait a minute, the
frequency

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your heart rate goes down, so you can drink water later, okay? So wait a little bit

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Breathe! When you feel the beats of
you are decreasing, then you drink water, ok?

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And then you can lie on your back, hug both your legs, okay? For us

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stretch the lower back. This! You can stay like this for a little while, okay? As
much as you think is enough.

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Then, you will throw your legs to one side, that is, your arms outstretched.

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And you have to stretch, because when you don't stretch...No! You have to
stretch... you're dying of pain. super important to stretch

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And then, as you stretch, try to breathe
deeper way, now to the other side

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This!

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It's even delicious, right? We are contemplating our achievement!