Pernas + Cardio: 30 Minutos de Treino com Exercícios no Solo

Strengthen your legs and increase calorie expenditure with this 30-minute workout that combines floor exercises and cardio movements. The sequence helps work your glutes, thighs, and calves, contributing to improved strength, fitness, and fat burning. Practice regularly and combine the workout with a balanced diet for best results. Let's go! 💪❤️ Exercises 00:00 Heel Raise 00:21 Rest 00:37 Bridge 01:41 Rest 01:57 Cross Lunge 02:36 Rest 02:52 Donkey Kicks 03:34 Rest 03:50 Donkey Kicks 04:31 Rest 04:47 Cross Jumping Jacks 05:10 Rest 05:26 Hip Extension 06:04 Rest 06:20 Hip Extension 06:59 Rest 07:15 Forward Calf Raises 07:56 Rest 08:12 Squats 09:17 Rest 09:33 Stationary Running 09:53 Rest 10:09 Rise And Plie 10:59 Rest 11:15 Thigh Lifts Left 11:51 Rest 12:07 Thigh Lifts Right 12:43 Rest 12:59 Victory Squat 13:31 Rest 13:47 Torso Rotation 14:52 Rest 15:08 Jump Squat 15:43 Rest 15:59 Bridge 17:03 Rest 17:19 Cross Lunge 17:58 Rest 18:15 Donkey Kicks 18:56 Rest 19:12 Donkey Kicks 19:53 Rest 20:09 Cross Jumping Jacks 20:32 Rest 20:49 Hip Extension 21:26 Rest 21:43 Hip Extension 22:21 Rest 22:37 Forward Calf Raises 23:18 Rest 23:34 Squats 24:39 Rest 24:55 Stationary Running 25:15 Rest 25:31 Rise and Plie 26:21 Rest 26:37 Left Thigh Lifts 27:13 Rest 27:29 Right Thigh Lifts 28:05 Rest 28:21 Victory Squat 28:53 Rest 29:09 Torso Rotation 30:14 Rest 30:30 Jump Squat