Discover Brazilian athlete Bella Falconi's training plan
Bella Falconi's training plan is done six times a week, and as is normal in women's training, it has a strong focus on the lower body area.
It varies between 3 to 4 sets per exercise and normally does between 12 to 15 repetitions in each set.
In addition, train your abs 3 times a week and do HIIT workout twice a week and moderate-intensity cardio once a week.
Discover Bella Falconi's training plan below.
Monday ? Legs and Abs
- Squat ? 4 sets x 15 reps
- Leg Extension ? 4 sets x 12 reps
- Press ? 4 sets x 12 reps
- Press at Smith ? 4 sets x 15 reps
- Sumo Squat ? 4 sets x 12 reps
- Medicine Ball Side Crunch ? 3 sets x 20 repetitions
- Abdominal Scissors ? 3 sets x 20 repetitions
- Sit-ups on the chair ? 3 sets x 20 repetitions
- Inverted Crunch ? 3 sets x 20 repetitions
Tuesday ? Glutes and Cardio
- Good days ? 4 sets x 20 repetitions
- Medicine ball kickback ? 5 sets x 15 repetitions
- Leg-Apart Squat ? 4 sets x 15 reps
- Step-up with Dumbbells ? 4 sets x 15 reps
- Disc Bridge ? 4 sets x 20 repetitions
- 25 Minutes HIIT on Step
Wednesday ? Hamstrings and Abdominals
- Dead weight ? 4 sets x 12 reps
- Deadlift with Cable ? 4 sets x 12 reps
- Leg Curl ? 4 sets x 12 reps
- Walking Lunges ? 4 sets x 15 reps
- Medicine Ball Hamstring Curl ? 4 sets x 15 reps
- Obliques with Cable ? 3 sets x 12 reps
- Board ? For about 4 minutes in total
- Suspension Leg Raises ? 3 sets x 12 reps
- Pray ? 4 sets x 20 repetitions
Thursday ? Back, Biceps and Cardio
- Elevations ? 3 sets x 12 reps
- Pulldown on the Machine ? 4 sets x 10 repetitions
- Seated Cable Row ? 3 sets x 12 reps
- Hyperextensions ? 3 sets x 12 reps
- Bicep with Dumbbell on Incline Bench ? 3 sets x 12 reps
- Curl Concentrate ? 3 sets x 12 reps
- Curl Hammer ? 3 sets x 12 reps
- Spider Curl ? 3 sets x 12 reps
- 25 Minutes HIIT at Elliptica
Friday ? Triceps, Cardio and Shoulders
- Kickback ? 3 sets x 12 reps
- Triceps Extension on the Machine ? 3 sets x 12 reps
- Funds ? 4 sets x 10 repetitions
- Triceps with Forehead Bar ? 3 sets x 12 reps
- Push ups ? 3 sets x 15 reps
- Press Arnold ? 3 sets x 12 reps
- 45 Minutes on the incline treadmill
Saturday? Legs and Abs
- Squat ? 4 sets x 15 reps
- Leg Extension ? 4 sets x 12 reps
- Press ? 4 sets x 12 reps
- Press at Smith ? 4 sets x 15 reps
- Sumo Squat ? 4 sets x 12 reps
- Medicine Ball Side Crunch ? 3 sets x 20 repetitions
- Abdominal Scissors ? 3 sets x 20 repetitions
- Sit-ups on the Chair ? 3 sets x 20 repetitions
- Inverted Crunch ? 3 sets x 20 repetitions
Social media
Bella Falconi Instagram
