Viea Dela Pena
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Full BodyIntermediateStrengthPush
At a glance
| Muscles worked | Primary: full body |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — Get into the starting position for Viea Dela Pena.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Coaching tips
Benefits
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Common mistakes
Letting the hips sag or flaring the elbows out to the sides.
Make it harder
Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).
Make it easier
Reduce the range of motion or reps until the movement feels controlled.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.