Do you want to start exercising? This low-intensity circuit will help you improve your endurance

Do you want to start exercising? This low-intensity circuit will help you improve your endurance

If you’re just encouraging sports and want to learn new exercises to improve your cardiovascular capacity, this article is for you. With this circuit you will improve a lot and begin with the simplest!

1. Jumping pogo


Stand up and begins to bounce up and down quickly using your toes without letting your heels touch the floor. Repeat 3 sets of 10 seconds. 

2. Modified Pushups


Put your hands up to your chest and performs push-up supporting both hands on the center and keeping your knees on the floor to remove difficulty.  Start with 3 sets of 10 to 12 push – ups, with rest intervals. 

3. Squats body weight


Keep slightly apart and lower legs until your legs form a right angle with your knees, bowing buttocks back and ensuring that the knees are not left un-aligned.  Repeat 3 sets of  10 to 12 squats, with rest intervals. 

4. YTW


Stay up and stretch your arms to the side and then put them together and upload them using only your weight.  Do this 10 times and repeat 3 series. 

5. Pose boat under


Put yourself in position “boat”. Head and shoulders off the floor and pushing the navel towards the spine, lower middle back to the floor. Then you have to lower your legs (keeping them together) without the feet touch the floor.  Start with 3 sets of 1o. 

6. Stretches with reverse lunge


He takes one foot back while low hips, so that the front knee is at an angle of 90 degrees and the back knee touch the ground. At the same time, it extends a hand toward the ceiling and take it down to the back of the shoulders. Then repeat with the other leg. Repeat 3 sets of 10 lifts. 

You see? Ideal for which we are beginning!

It discovers the app  Nike + Training Club  App and select exercises or training plans that best suit your performance.  Be become your best personal trainer! A  gym on your phone …

Download the app here for iOS and Android  and share your achievements with posters and stickers!