This routine is designed to be done with minimal equipment, aiming for it to be performed at home or for those who have little time to exercise. The equipment needed for this type of training includes only bands, dumbbells, weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. First, you need to start with a 5-minute warm-up. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause at the end of each round of 90 to 120 seconds; a maximum micro-pause of 10 seconds will also be taken when transitioning from one exercise to another, and at the end of each block, a macro-pause of up to 3 minutes for recovery. The recovery phase will last approximately 10 minutes.