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Hello! I'm Márcio Lui and today I prepared a series
to boost your body, it will help you burn
so many calories, that later you will arrive
and say: “Márcio, I’m tired!” That’s right!
You don't need any accessories, any equipment and you can do it
anywhere. I want you to challenge
your friends, let's go? It's 30 seconds
each exercise, you will rest afterwards
30 seconds and you will repeat
That's it again. Get ready, 1st exercise,
squat jump, you can start, go,
30 seconds! Remember:
I can't leave the knee
go beyond the foot line. “Márcio,
I need to do it fast?” You can do it fast,
The important thing is you: do your squats
and jump, it's 30 seconds like that
that can't stop, come on! Work your arm to give you
a little boost too. Come on, come on…
Can't stop, 30 seconds! Good! That's it! Look at the low skipping,
straight, straight, straight! Important: I need
working that arm. Maybe it's even cool
catch the person who is doing it with you,
call there, and you stand in front
with the person, works his arm,
work on your breathing, contract your abdomen,
This helps you too, it gives you a stimulus too.
Come on, come on… Good! Cool, cool, cool…
It's ending! Third exercise is the climber,
straight, go, don't stop, go! Remember, stretched arm, try to take as much as possible
your knee forward and fits 100% into your lower back. Very cool, let's go,
can't stop! Challenge your friends, challenge someone
too close to you to be doing
this series with you. Come on! It's ending.
Come on, come on! Lay down, go to the military,
straight, the military, come on! Don't stop, that's it, you have to sit down
and hug both legs, sit and hug, good,
That's it! Good!
Don't stop, don't stop! Perfect, let's go,
work on your breathing. We'll start soon
the last exercise of this series. Good! Good! Jumping jacks, straight, let's go,
don't stop, it's the last exercise, go, let's go, good, that's it! Thirty seconds
of jumping jacks too, the jumping jacks are over,
you will rest for 30 seconds and we will start
all over again. Let's go. Good! This is a series
that works the whole body, leaves you super tired, but the result
It's going to be super cool. Let's go! Okay, rest
30 seconds now! Take the opportunity to drink some water,
to breathe. Come on! Let's get ready, squat
with a jump, you can start, go! Second series, that's it. “Márcio, how tiring!”
It's really tiring. Come on, I'm here.
to help you. Go on, good! Remember:
This is a type of exercise that you have to be careful about
special with your knee, you can't leave your knee
cross the line of your foot because otherwise you
you're going to hurt your knee and I don't want that from you.
Come on! Good, that's it! Skipping low, straight, go! Work that arm,
You need to work your arm. There's no point in running
and leave my arm down there, I need to work
the arm too! Work on breathing,
look forward, let's go! Contract your abdomen 100%. That's it, it's over,
It's over! Good! Let's go to the climber,
straight, let's go! Take one knee, take the other,
straight, doesn't stop. Always keeps your hand
in the line of your shoulder, that's very important. I can't either
bend my elbow, I have to let go
my arm stretched out because I'm going to work
a lot of this region of the abdomen, I'm going to work a lot
my arm also with my arm extended. Come on, straight,
I can't stop, let's go! Turn around, go to the military,
straight, go, straight! “Do you have to hug?”
Gotta hug, I gotta sit
and hug my leg. You need to take it too
your arm back there, it's important, that's the execution
perfect exercise. Series that you
can be done anywhere and you don't need to use
no type of accessory. Punching bag, to finish
the series, come on, good! “Márcio, how many times
Can I do this series?” You can do it 3 to 4 times
per week. Super cool, you can do
anywhere you can call
several people, the cool thing is that I want
that you challenge people to be doing
This series with you, let's go! It's over! Did you like the workout?
So like the video, share it
and subscribe to my channel. Important:
challenge your friends. Every week I will post
a new workout for you. See you next week.
