The goal is to give you as much information as possible on the technique of execution of the movements that make up the circuits.
Important! In all exercises, the abdominal belt must be engaged: grow taller and stick your belly button to the spine.
You should feel solid in the center of your body, your posture should not change and your stomach should not stick out.
squat
Place your small band above your knees or your long band under your feet and over your shoulders. Spread your feet a little wider than your hips, points slightly outward. Keep your torso as straight as possible, lowering your buttocks back as if you were sitting. Your knees are in line with the tips of your feet. As you move down, engage your abs! For beginners, when your lower back becomes rounded, you have reached your natural limit.
squat jump
Place your little band above the knees. Spread your feet a little wider than your hips, points slightly outward. Keep your torso as straight as possible, move your buttocks backwards as if you were sitting. Your knees line up with the tips of your feet. On the way up, give an impulse to make a small jump. Be careful not to bring your knees inward. Use your arms to be more stable during the movement!
squat + kickback
Place your little strip above the
knees. Resume the squat position
1
.
While returning to the initial standing position, move one leg as far as possible from the other
backwards. Keep your leg straight and
contract your buttocks. Change leg one
once your series is finished.
squat press
Place your long band under your feet and take
the other end in your hands at the level of
the front of your shoulders. Get down in squat
1
.
Pull up energetically and push your
band upwards so that your arms are
tense. Engage your shoulders and top
of the back! Return to the squat position and
bring your hands to your chest.
. 
back lunge
Pass a piece of your long strip under
one foot and the other on your shoulders.
Stand up straight with your feet apart at the
width of the hips. Take a big step
backwards and bend one knee towards
the ground while keeping your bust straight. The knee
of the front leg should be aligned with your toe. Change your leg once
your finished series.
alternating reverse lunge
Place your little band above your knees
and a slider under each foot. Stand
right, your feet apart to the width of your
hips. Slide one foot backwards in
bending your knee towards the ground. Keep your chest straight. The knee of the front leg should be in line with the ball of your foot. Bring back
your foot in the starting position while sliding and then change feet.
. 
side lunge
Standing, place a slider under each foot shoulder-width apart, slide your foot (a big step) to the side with one leg while bending the knee of the other leg that stays behind you. Keep your back straight and your leg straight. Then return to the starting position and repeat the movement with the other leg.
chair
chair + abductions
Place your small band above your knees . Lean your back against a wall, your abs contracted. Align your knees with your buttocks and heels to create a right angle. Open your knees outward to perform an abduction. Always keep your lap belt engaged. If your position becomes difficult to hold, you can move up slightly.
abductions
lying abductions
Lie on your side, keep your legs straight and stack them on top of each other. Next, lift your top leg as high as you can with your foot pointing down, then slowly lower it back down. Repeat the movement several times before changing sides.
. 
kickback
Place your hands and knees on the ground. Put your long band under one of your feet and under both hands. Lift your leg where you put the band and push your heel towards the ceiling. Contract your abs to prevent your lower back from digging in. Switch legs when you finish your set.
standing kickback
Stand up straight and bend your knees slightly. Move one leg as far back as possible without moving your pelvis. Repeat the movement with the other leg.
hip thrust
Place your small band above your knees . On your back, bend your knees and put your feet on the ground. Bring your heels closer to your buttocks. Extend one leg and then raise your pelvis while keeping the other foot flat. Contract your glutes and girdle your abdominal muscles. Come down without touching the ground. Switch legs when you finish your set.
curl ischio
On your back, bend your knees and place your heels on the sliders. Keep your heels as far away from your buttocks as possible. Beware! Your entire abdominal belt should be chained. Pull yourself up by contracting your glutes.
isometric gluteal contraction
Stand with your feet shoulder-width apart and your knees slightly bent. Next, you will retrovert your pelvis and squeeze your gluteal muscles as hard as you can. Hold this contraction for a few seconds.
. 
reverse frog pump
Lie on your back with your knees bent and your feet flat on the floor. Then, spread your knees and bring them together using mainly the strength of your glutes.
. 
step outs
Stand with your feet together. Take a small step to the right. Keep your back straight and your abs tight. Then return to the starting position and do the same on the other side.
. 
romanian deadlift
Place the rubber band under your feet, stand on one leg and keep the other leg slightly bent. Slowly lean forward with your back straight and stretch your raised leg behind you. While maintaining your balance, slowly pull yourself up by contracting your gluteal muscles and hamstrings.
. 
deadlift
Standing upright with your knees slightly bent, pass the long resistance band under both feet. Grab a piece of your tape in each hand. Roll your shoulders back and lock them. Contract your abs and bring your hands down below your knees from your hips without bending them further. Return to the starting position by contracting your glutes at the end of the movement.
back over row
Stand up and place the middle of your band under your front foot. Your torso slightly bent forward, knees bent, feet together or staggered, your back straight. Bring the band back to your belly button. Keep your elbows close to your ribs and squeeze your shoulder blades to contract your upper back. Return to the starting position without completely releasing the resistance.
seated bent over row
Sitting upright with your chest straight and legs extended, pass the band under your feet. Bring the band back to your belly button. Keep your elbows close to your ribs and squeeze your shoulder blades to contract your upper back. Return to the starting position without completely releasing the resistance.
. 
bench press
Lying on your back, place your long resistance band under your shoulder blades. Grab a piece of the tape in each hand. Place your elbows at 90 degrees to the floor, then push your hands towards the ceiling. Rest your elbows in the initial position and repeat.
. 
bench fly
Standing or lying down, place your long resistance band on your back at shoulder blade height. Grab a piece of the tape in each hand. Open your arms to stretch the band and then bring your hands in front of you, keeping your elbows slightly bent.
side push up
In the normal pump position or
on your lap, place a slider under each hand. Shift the right one slightly to the side while doing a pump. Return to the initial position. Keep your back straight and your abs engaged. Alternate sides each time.
triceps extension
Place your long strip under your heel. Grab it with both hands behind your head. As you pull on the band, stretch your arms toward the ceiling. Bring your hands back down, keeping your elbows close to your face.
biceps curl
Stand up and put your long band under one or both feet for more resistance. Grab the band with both hands at shoulder width. With your arms at your side and your elbows close to you, bend your forearms upward as much as possible, then back down.
frontal elevation
Stand up and put your long band under one of your feet. Straighten your chest and grab the band with both hands. Bring your arms up to shoulder height. Beware! Keep your knees slightly bent and your abdominal muscles engaged.
mountain climbers
Place the small band above the knees and/or the sliders under the feet. Get into a plank position with your arms outstretched. Your body should be straight, with your abs and buttocks engaged. Bring one knee to chest level. Hold your leg in its original position. Repeat the movement, keeping the rhythm as steady as possible.
cross crawl
Place your little band above your knees. Lying on your back, your hands at your temples, legs bent at 90° above your hips. Lift one shoulder blade off the ground and reach for the opposite knee with your elbow. Your lower back and hips remain fixed. Do the same with the other side.
reverse plank + leg extension
Place your little band above your knees. Sitting, take your feet off the ground, knees at 90°, torso slightly leaning back. Suck in your belly button and keep your arms straight along your body. Stretch one leg after the other.
lateral plank + leg abduction
Place your little band above your knees. In side plank, knee of the lower leg on the ground. Rest on your forearm, elbow in line with your shoulder. Push your hips towards the ceiling and abduct by extending your upper leg upwards. Do the same with the other side.
side plank
Place your sliders under your feet. Get into a plank position with your wrists in line with your shoulders. Lift your hips to form a straight line from head to heels. Contract your abs by pulling in your belly button. Shift your right foot slightly to the outside. Return to the initial position. Do the same thing with the left foot. Repeat the movement as much as possible.
advanced side plank
Place your sliders under your feet. Get into a plank position with your wrists in line with your shoulders. Lift your hips in a straight line from head to heels. Contract your abs by pulling in your belly button. Shift your right foot outward, reaching for your elbow. Return to the initial position. Do the same thing with the left foot. Repeat the movement as many times as possible.
commando
Place your sliders under your feet. Get into a plank position on your forearms, one slider under each foot. Engage your abs by pulling in your belly button. Move up on your palms one after the other so that your arms are straight. Go back down on your forearms. Keep your hips parallel to the floor.
walking plank
Place your little band above your knees. From the standing position, knees slightly bent, reach for the ground with your hands. Walk with your hands until you come down to a plank position. Aligns the back and hips well. Return to the initial position.
Plank take off one foot
Place your small band above your knees. In plank position on your forearms or outstretched arms. Engage your abs by pulling in your belly button. Lift the right foot and then put it back down. Do the same with the other side.
