Index of Conditioning Sessions
Index of Conditioning Sessions
CONDITIONING SESSIONS BY LEVEL
Beginning Sessions
Beginning MRT - Cardio for Limited Mobility
Beginning Full Session - Neck and Shoulders
Beginning Full Session - Core Stabilization Standing
Beginning Full Session - Muscular Endurance in Feet and Hands
Beginning Strength - Posture Alignment
Beginning Strength - Lower Core
Beginning Strength - Foot Endurance Walking
Beginning Cardio - V, March, Squat
Beginning Cardio - Cardiovascular Endurance Walking
Beginning Stretch - Hips and Glutes
Beginning Stretch - Shoulders and Chest
Beginning Stretch - Sustained Full Body Floor Stretch
Beginning/Intermediate Sessions
Beginning/Intermediate Full Session - Hips and Glutes
Beginning/Intermediate Strength - Lower Legs and Feet
Beginning/Intermediate Strength - Body Alignment in Push-Ups
Beginning/Intermediate Stretch - Side Bend
Intermediate Sessions
Intermediate MRT - Full Body Strengthening
Intermediate Full Session - Shoulders and Chest for Queda de Rins
Intermediate Full Session - Muscular Endurance in Abs, Obliques, Back and Legs
Intermediate Strength - Sustained V-Sits
Intermediate Strength - Limiting Lateral Ankle Movement to Avoid Injury
Intermediate Cardio - Crab and Bear
Intermediate Cardio - Ginga, Cocorinha, Queda de Rins
Intermediate Cardio - Cardiovascular Endurance with Small Jumps
Intermediate Stretch - Sustained Full Body Standing Stretches
Intermediate/Advanced Sessions
Intermediate/Advanced MRT - Full Body Core Workout
Intermediate/Advanced Full Session - Abdominals
Intermediate/Advanced Strength - Planks
Intermediate/Advanced Cardio - Sit-Up Jumps and Push-Up Kicks
Intermediate/Advanced Stretch - Back Extension for Bridge
Intermediate/Advanced Stretch - Middle Splits
Advanced Sessions
Advanced Full Session - Front Splits
Advanced Full Session - Sustained Front, Side and Back Planks
Advanced Strength - Heel Lifts
Advanced Strength - Sustained Headstands
Advanced Cardio - Échappé and Developpé
CONDITIONING SESSIONS BY EXERCISE TYPE
Metabolic Resistance Training (18-minutes)
Beginning MRT - Cardio for Limited Mobility
Intermediate MRT - Full Body Strengthening
Intermediate/Advanced MRT - Full Body Core Workout
Full Strength/Cardio/Stretch Sessions (20-30 minutes)
Beginning Full Session - Neck and Shoulders
Beginning Full Session - Core Stabilization Standing
Beginning Full Session - Muscular Endurance in Feet and Hands
Beginning/Intermediate Full Session - Hips and Glutes
Intermediate Full Session - Shoulders and Chest for Queda de Rins
Intermediate Full Session - Muscular Endurance in Abs, Obliques, Back and Legs
Intermediate/Advanced Full Session - Abdominals
Advanced Full Session - Front Splits
Advanced Full Session - Sustained Front, Side and Back Planks
Strength Sessions (10-15 minutes)
Beginning Strength - Posture Alignment
Beginning Strength - Lower Core
Beginning Strength - Foot Endurance Walking
Beginning/Intermediate Strength - Lower Legs and Feet
Beginning/Intermediate Strength - Body Alignment in Push-Ups
Intermediate Strength - Sustained V-Sits
Intermediate Strength - Limiting Lateral Ankle Movement to Avoid Injury
Intermediate/Advanced Strength - Planks
Advanced Strength - Heel Lifts
Advanced Strength - Sustained Headstands
Cardio Sessions (10-15 Minutes)
Beginning Cardio - V, March, Squat
Beginning Cardio - Cardiovascular Endurance Walking
Intermediate Cardio - Crab and Bear
Intermediate Cardio - Ginga, Cocorinha, Queda de Rins
Intermediate Cardio - Cardiovascular Endurance with Small Jumps
Intermediate/Advanced Cardio - Sit-Up Jumps and Push-Up Kicks
Advanced Cardio - Échappé and Developpé
Advanced Cardio - Cardiovascular Endurance with Big Jumps
Stretch Sessions (10-15 Minutes)
Beginning Stretch - Hips and Glutes
Beginning Stretch - Shoulders and Chest
Beginning Stretch - Sustained Full Body Floor Stretch
Beginning/Intermediate Stretch - Side Bend
Intermediate Stretch - Sustained Full Body Standing Stretches
Intermediate/Advanced Stretch - Back Extension for Bridge
CONDITIONING SESSIONS BY MUSCLE GROUP
Upper Body
Beginning Full Session - Neck and Shoulders
Beginning Stretch - Shoulders and Chest
Beginning/Intermediate Strength - Body Alignment in Push-Ups
Intermediate Full Session - Shoulders and Chest for Queda de Rins
Intermediate/Advanced Strength - Planks
Advanced Full Session - Sustained Front, Side and Back Planks
Advanced Strength - Sustained Headstands
Lower Body
Beginning Strength - Foot Endurance Walking
Beginning Stretch - Hips and Glutes
Beginning/Intermediate Full Session - Hips and Glutes
Beginning/Intermediate Strength - Lower Legs and Feet
Intermediate Strength - Limiting Lateral Ankle Movement to Avoid Injury
Intermediate/Advanced Stretch - Middle Splits
Advanced Full Session - Front Splits
Advanced Strength - Heel Lifts
Advanced Stretch - Sustained High Leg Stretches Standing
Core
Beginning Full Session - Core Stabilization Standing
Beginning Strength - Posture Alignment
Beginning Strength - Lower Core
Beginning/Intermediate Stretch - Side Bend
Intermediate Full Session - Muscular Endurance in Abs, Obliques, Back and Legs
Intermediate Strength - Sustained V-Sits
Intermediate/Advanced Full Session - Abdominals
Intermediate/Advanced Stretch - Back Extension for Bridge
Full Body
Beginning MRT - Cardio for Limited Mobility
Beginning Full Session - Muscular Endurance in Feet and Hands
Beginning Cardio - V, March, Squat
Beginning Cardio - Cardiovascular Endurance Walking
Beginning Stretch - Sustained Full Body Floor Stretch
Intermediate MRT - Full Body Strengthening
Intermediate Cardio - Crab and Bear
Intermediate Cardio - Ginga, Cocorinha, Queda de Rins
Intermediate Cardio - Cardiovascular Endurance with Small Jumps
Intermediate Stretch - Sustained Full Body Standing Stretches
Intermediate/Advanced Cardio - Sit-Up Jumps and Push-Up Kicks
Intermediate/Advanced MRT - Full Body Core Workout