week one

• 01 | hiit » | waist and hips: day 7 »
• 02 | warm up » | lockdown home workout: day 10 » | waist and hips: day 8 »
• 03 | warm up » | lockdown home workout: day 11 » » | waist and hips: day 9 »
• 04 | warm up » | lockdown home workout: day 14 » | waist and hips: day 10 »
• 05 | rest day
• 06 | rest day
• 07 | rest day

week two

• 08 | warm up » | lockdown home workout: day 13 » | waist and hips: day 11 »
• 09 | hourglass building: day 1 » | waist and hips: day 12 »
• 10 | hourglass building: day 2 » | waist and hips: day 13 »
• 11 | hourglass building: day 3 » | waist and hips: day 14 »
• 12 | rest day
• 13 | wake up yoga » | hourglass building: day 4 » | waist and hips: day 15 » | yoga for runners » | run
• 14 | sunrise yoga » | waist and hips: day 16 » | yoga for runners » | run

week three

• 15 | caminhada até a serrinha | waist and hips: day 17 » | inner thigh »
• 16 | rest day
• 17 | hourglass building: day 5 » | waist and hips: day 18 »
• 18 | hourglass building: day 6 » | waist and hips: day 19 »
• 19 | rest day (cólica)
• 20 | yoga to gain perspective » | hourglass building: day 7 » | waist and hips: day 20 »
• 21 | hourglass building: day 8 » | waist and hips: day 21 »

week four

• 22 | yoga for a fresh start » | hourglass building: day 9 » | waist and hips: day 22 »
• 23 | hourglass building: day 10 » | waist and hips: day 23 »
• 24 | waist and hips: day 24 » | bike
• 25 | hourglass building: day 11 » » » | waist and hips: day 25 »
• 26 | hourglass building: day 12 | waist and hips: day 26 » | booty pump »
• 27 | hourglass building: day 13
• 28 | yoga moon practice » | hourglass building: day 14