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niveau 2
STEP 1 - 2 - 3 - 4
Discover level III

The first stage of Intermediate level focuses on the legs and on the core. We provide you with a circuit of four different exercises, targeting both muscle groups. During the exercises, retain a good posture and contract your abs to protect your back.

CIRCUITS - 4 times

Link up all 4 exercises without a break.

For the lunges and the squats, you need to do 15 to 30 repetitions.

For both plank exercises, you must hold the position (straight back) for between 30 and 60 seconds. If you have trouble lasting the duration, you can put your knees on the ground.

After 4 exercises, you deserve a timeout. Take two minutes and rehydrate!

You should do four complete circuits.


squat gainage
SQUAT - 15 reps PLANK - 30 seconds


gainage latéral fentes
SIDE PLANK - 30 seconds LUNGES - 15 reps