Your Two Week Plan

Your Two Week Plan

BUM & BEACH CURVEBUILDING PROGRAM 

 
WEEK 1 
Try adding these as finishers to the end of a normal workout.
Schedule for alternating days for total recovery (e.g. M/W/F)

 

Day 1: Bodyweight Exercises  (do at least x2 sets) 
  1. Lateral Chutinhos: max reps for 30 seconds each side 
  2. Seated Band Abduction: max reps for 30 seconds 
  3. Heal Bridge Rotations: max reps for 60 seconds and finish with 15 second hold 

Day 2: Mini Band Exercises Part 1  (option to do x1 to x3 sets) 
  1. Lateral Chutinhos: max reps for 30 seconds each side 
  2. Seated Band Abduction: max reps for 30 seconds 
  3. Heal Bridge Rotations: max reps for 60 seconds and finish with 15 second hold
 
Day 3: Pilates Ball Exercises (option to do up to x2 sets) 
  1. Suspended Pushbacks: x15 reps each side 
  2. Quatro Apoio: x20 reps each side 
  3. Ball Bridge (both feet): x20 reps 
  4. Ball Bridge Inner Thigh Squeeze: max reps for 60 seconds (try pulsing for x3 reps at the top of the bridge and for x3 when you lower)
  5. Single-leg Bridge (optional): x10 reps each side 

 

  

 

WEEK 2 (more advanced exercises)
Try doing these as mini workouts. Allow for minimum of 30 minutes.
Schedule for alternating days for total recovery (e.g. M/W/F)

 

Day 1: Bodyweight Exercises Part 2  (do x3 sets) 
  1. Kika Pulse: max reps for 60 seconds 
  2. Hydron Lifts: x15 reps each leg 
  3. Janela: max reps for 60 seconds 
  4. Funk Rock Squat: max reps for 60 seconds
  5. Negativa: x15 reps each leg
  6. Escorpião: x20 reps each leg 

 

Day 2: Mini Bands Part 2 (do not recommend repeating, allow for recovery) 
  1. Cachorro Lifts: x15 reps each side 
  2. Pato Walk: 60 seconds, max reps (try going forward x5 steps and back x5)
  3. Squat Band Step-outs & Lifts: x10 step-outs + x10 lifts each side 
  4. Tabletop Janela: 45 seconds, max reps + 15 second hold 

 

Day 3: Ribbons & Cables Exercises (advanced repeat up to x2 sets) 
  1. Classic Quatro Apoio: 60 seconds, max reps EACH side 
  2. Quatro Apoio Triangles: 60 seconds, max reps EACH side 
  3. Quatro Apoio Diagonal Lifts: 60 seconds, max reps each side
  4. Cables - Standing Quatro Apoio: 45 seconds, max reps each side
  5. Cables - Kickbacks: 45 seconds, max reps each side 

 

 

THE CURVEBUILDING SERIES

Each month, Corpão Fitness hosts pop-up workshops to teach unique training skills for women. These can be done at the gym, home or on vacation. The workshop focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle. 

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.