streching

• mady's fullbody stretch 15min

workouts

• emi's slim legs workout 10min
• emi's fullbody workout 60min
• hiit workout 45min no jump
• butt shaping 5min
• beginner work out 10min no jumps
• morning workout 10min no jumps
• arms workout 10min
• morning workout 10min

warm up sempre tentar um novo, fazer antes de pular corda

• warm up 5min
• warm up 5min

programs and challenges

• chloe ting's 2 week shred
• mady morrison's 7 day fitness challenge
• emi wong's 15-day upper body transformation
• yoga para depressão

"It is exercise alone that supports the spirits, and keeps the mind in vigour."