「goal: 1x lower body, 1x upper body, 2x hiit, 1x core, 1-2x full body, 2x run」

week 5: 27, july - 2, august 「goal reached (no upper body), minus 1x core」

• 27 | rest day
• 28 | hiit: natacha - 5 exercises 3 rounds 30:30
• 29 | rest day
• 30 | lower body: 4b. resistance band glute pull throughs ↷ sumo squats | 5. bulgarian split squats 1x10 per side
• 31 | full body: madfit
• 01 | run
• 02 | hiit: sprints

week 4: 20, july - 26, july 「goal reached, minus 2x hiit and 2x run」

• 20 | rest day
• 21 | full body: 3a. devil press EMOM and 3b. butterfly sit ups EMOM ↷ 3x 3ab
• 22 | liss
• 23 | upper body: 3a. resistance band upright row ↷ dumbbell lateral raise 3x12 | 4a. single arm bent over resistance band row ↷ bent over lat pullover 1x15 | 4b. single arm db clean & press 1x8 per side
• 24 | rest day
• 25 | lower body: 3. bulgarian split squats 3x8 per leg | 4. good mornings ↷ skip | 5a. kneeling resistance band kickbacks ↷ donkey kicks | 5b. banded db goblet squats ↷ sumo squats + core: 1a. cycling russian twists 3x10 per side | 1b. elevated leg cruch 3x15 | 1c. lying leg raises 3x10 | 1d. v-sit up 3x10 | 2a. elbow over knee crunch 3x10 per side | 2b. reverse crunches 3x15 | 2c. single-leg jackknife 3x10 per side | 3. toe taps 40s
• 26 | hike to são bartolomeu

week 3: 13, july - 19, july 「goal reached 」

• 13 | rest day
• 14 | hiit: natacha 3 rounds 5 exercises 30:30
• 15 | run + core: 2c. wheelbarrow ↷ hip dips
• 16 | upper body: 3a. resistance band upright row ↷ dumbbell lateral raise | 4a. single arm bent over resistance band row ↷ single arm bear holds 3x8
• 17 | full body: 3a. devil press EMOM and 3b. butterfly sit ups EMOM ↷ 3x 3ab
• 18 | hiit: sprints
• 19 | lower body: 3. bulgarian split squats 3x8 per leg | 4. good mornings ↷ skip | 5a. kneeling resistance band kickbacks ↷ donkey kicks

week 2: 6, july - 12, july 「goal reached 」

• 06 | rest day
• 07 | hiit: natacha 3 rounds 20:20 + core: 300 reps challenge 5. side plank leg lifts ↷ side plank dips
• 08 | full body: 3a. alternating db snatches EMOM ↷ reverse plank walk ins 3x8 (walk ins + back) | 3b. resistance band squat to press (thruster) EMOM ↷ prisoner side-to-side squat jumps 3x12 jumps | 5. 1 min burpees ↷ jump lunges/ jump squat
• 09 | hiit: sprints
• 10 | rest day
• 11 | upper body: 4a. resistance band single arm lateral raises ↷ dumbbell lateral raise | 4b. resistance band pull apart ↷ push up 10x + hiit: natacha
• 12 | lower body: 4ab. skip | 5a. banded seated hip abduction ↷ unilateral squat 3x10 per side | 5b. resistance band glute pull throughs ↷ travelling kneel to squat 3x30s + run

week 1: 29, june - 5, july 「goal reached, minus 1x run」

• 29 | hiit: 2 rounds nº2 + core: 4 rounds except 1 round butterfly sit ups
• 30 | liss
• 01 | upper body: 4a. resistance band single arm lateral raises ↷ dumbbell lateral raise | 4b. resistance band pull apart ↷ push up 10x + hiit: natacha
• 02 | hiit: 3 rounds and held a plank for 30s after round 2 and round 3
• 03 | full body: 3a. alternating db snatches EMOM ↷ reverse plank walk ins 3x8 (walk ins + back) | 3b. resistance band squat to press (thruster) EMOM ↷ prisoner side-to-side squat jumps 3x12 jumps
• 04 | lower body: 5a. banded seated hip abduction ↷ skip | 5b. resistance band glute pull throughs ↷ travelling kneel to squat 3x30s
• 05 | run