The SiWAVE app

10 ready-made programs

Name: SiWAVE Brasil
Address: Av. Afonso Delambert Neto, 103, sala 4, Florianópolis, SC, 88062-000, BR
Telephone: +55 48 99606-3769

Ready-made exercise sequences, with the frequency and time of each block. Just pick one on the tablet and start. In My programs, the app can also build a personal program from a few questions.

P1
Mobility
Duration
6 min
Frequency
10–19 Hz
Show the 8 blocks
1. Standing trunk rotation10 Hz · 30s
2. Standing trunk rotation12 Hz · 30s + 10s rest
3. All fours, hands on the platform14 Hz · 60s
4. All fours, forearms on the platform17 Hz · 60s
5. All fours, hands on the platform19 Hz · 10s + 10s rest
6. Seated side stretch16 Hz · 30s
7. Seated side stretch14 Hz · 40s
8. Seated, arms loose12 Hz · 60s
P2
Fitness
Duration
9 min
Frequency
14–25 Hz
Show the 9 blocks
1. Isometric squat, arms crossed17 Hz · 60s
2. Squat with arms forward20 Hz · 60s
3. Calves: standing on the balls of the feet22 Hz · 60s
4. Isometric squat, arms crossed24 Hz · 60s
5. Deep squat on the balls of the feet25 Hz · 20s + 20s rest
6. Hip raise, feet on the platform22 Hz · 60s + 10s rest
7. High plank, hands on the platform20 Hz · 60s + 10s rest
8. Seated, legs raised17 Hz · 60s
9. Seated, hands on thighs14 Hz · 40s
P3
Sport
Duration
11 min
Frequency
14–28 Hz
Show the 14 blocks
1. Standing trunk rotation14 Hz · 30s
2. Isometric squat, arms crossed17 Hz · 60s
3. Squat with arms forward20 Hz · 60s
4. Calves: standing on the balls of the feet22 Hz · 60s
5. Deep squat on the balls of the feet24 Hz · 60s
6. Standing trunk rotation17 Hz · 20s + 20s rest
7. Hip raise, feet on the platform26 Hz · 30s + 10s rest
8. High plank, hands on the platform28 Hz · 40s
9. High plank with one hand24 Hz · 30s
10. All fours, hands on the platform22 Hz · 20s + 20s rest
11. Hip raise, feet on the platform28 Hz · 60s + 10s rest
12. Seated crunch, hands behind the head24 Hz · 30s
13. Seated, legs raised22 Hz · 30s
14. Seated, arms loose17 Hz · 60s
P4
Warm-Up
Duration
5 min
Frequency
8–17 Hz
Show the 7 blocks
1. Standing trunk rotation8 Hz · 30s
2. Standing trunk rotation10 Hz · 30s
3. Calves: standing on the balls of the feet12 Hz · 30s
4. Calves: standing on the balls of the feet14 Hz · 60s
5. Isometric squat, arms crossed15 Hz · 30s
6. Isometric squat, arms crossed16 Hz · 60s
7. Squat with arms forward17 Hz · 60s
P5
Cool-Down
Duration
5 min
Frequency
8–16 Hz
Show the 8 blocks
1. Seated side stretch16 Hz · 45s
2. Seated side stretch15 Hz · 45s
3. Seated, hands on thighs14 Hz · 30s
4. Seated, hands on thighs13 Hz · 30s
5. Seated, arms loose12 Hz · 45s
6. Seated, arms loose11 Hz · 45s + 10s rest
7. Relaxation stance: heels on the Max mark10 Hz · 30s
8. Relaxation stance: heels on the Max mark8 Hz · 30s
P6
Training
Duration
7 min
Frequency
14–19 Hz
Show the 10 blocks
1. Standing trunk rotation14 Hz · 30s
2. Isometric squat, arms crossed17 Hz · 60s
3. Calves: standing on the balls of the feet19 Hz · 10s
4. Squat with arms forward16 Hz · 30s
5. Standing trunk rotation14 Hz · 30s
6. Isometric squat, arms crossed17 Hz · 60s
7. Calves: standing on the balls of the feet19 Hz · 10s
8. Squat with arms forward16 Hz · 30s + 10s rest
9. Seated, legs raised17 Hz · 60s
10. Seated, hands on thighs14 Hz · 60s
P7
Pelvic floor
Duration
6 min
Frequency
8–14 Hz
Show the 7 blocks
1. Seated, hands on thighs8 Hz · 60s
2. Seated, arms loose10 Hz · 60s
3. Seated, hands on thighs12 Hz · 60s
4. Seated, arms loose14 Hz · 60s
5. Seated, hands on thighs12 Hz · 45s
6. Seated, arms loose10 Hz · 45s
7. Seated, arms loose8 Hz · 30s
P8
Balance
Duration
7 min
Frequency
10–16 Hz
Show the 8 blocks
1. Standing trunk rotation10 Hz · 30s
2. Calves: standing on the balls of the feet12 Hz · 60s
3. Isometric squat, arms crossed14 Hz · 60s
4. Single-leg stance: one foot on the platform12 Hz · 45s
5. Single-leg stance: one foot on the platform12 Hz · 45s
6. Calves: standing on the balls of the feet16 Hz · 45s + 10s rest
7. Seated, legs raised14 Hz · 60s
8. Seated, arms loose10 Hz · 45s
P9
Leg recovery
Duration
6 min
Frequency
10–16 Hz
Show the 6 blocks
1. Relaxation stance: heels on the Max mark10 Hz · 60s
2. Standing trunk rotation12 Hz · 45s
3. Stretch: arms up, then bend forward12 Hz · 45s + 20s rest
4. Lying, feet on the platform14 Hz · 90s
5. Lying, feet on the platform16 Hz · 60s
6. Lying, feet on the platform12 Hz · 60s
P10
Arm recovery
Duration
4 min
Frequency
10–14 Hz
Show the 4 blocks
1. Seated, arms loose10 Hz · 45s + 10s rest
2. All fours, forearms on the platform12 Hz · 60s
3. All fours, hands on the platform14 Hz · 60s
4. All fours, forearms on the platform12 Hz · 60s

See all exercises

10 ready-made programs

Mobility

Fitness

Sport

Warm-Up

Cool-Down

Training

Pelvic floor

Balance

Leg recovery

Arm recovery