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STEP 1 - 2 - 3 - 4
Discover level II

The 4th and final stage of the Beginner level targets smooth legs, arms (especially the triceps), abs and
glutes. We provide you with a circuit of six different exercises requiring different muscle groups.
During the exercises, retain akeep good posture and contract your abs to protect your back.

CIRCUIT - 4 Times

Link up all 6 exercises without a break.

For the lunges, push-ups, oblique crunches, pelvic lifts and squats, you need to do 15 to 30 repetitions.

For the plank, hold the position (straight back) for between 30 and 60 seconds.

At the end of the 6 exercises, you deserve a timeout.

Take two minutes and rehydrate!

You should do four complete circuits.


fentes pompes
LUNGES - 15 reps PUSH-UPS- 15 seconds


oblique chrunch squat
OBLIQUE CHRUNCH - 15 reps SQUAT - 15 reps


bas du dos + fessiers gainage
PELVIC LIFTS - 15 reps PLANK - 30 seconds