LUNES
Tipo de Workout: 50/15
1. Twisters
2. Plank Hand Tap
3. KB Goblet Squats
4. Plank Jacks
5. Sprinter Lunges (R/L)
​6. 4 X 4 Kettlebell Swing/Cross Climbers

3x - 1 Minuto de descanso

MARTES
Tipo de workout: 40/20 // 40/20

1. TRX Around The World o Pullups // TRX - Narrow Grip Row
2. Swimmers // Rotational High Plank (Hand to Toes)
3. KB Suitcase Deadlift (L/R)
4. 1 Arm (R) + 1 Leg Raise (L) // 1 Arm (L) + 1 Leg Raise (R)
5. MedBall Side Throw // Overhead MedBall Situps

3x - 1min de descanso entre vuelta

6mins Abs (30s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
4. Heel Touch 
5. Leg Raise
6. Leg Hold

MIÉRCOLES

Tipo de Workout: 30/30/20 // 30/30/20
1. TRX Pistol (L/R) // TRX 1 Leg Squat (L/R)
​2. Skater Lunge (L/R) // 1min Squat Hold
3. Crunches / Reverse Crunches // Scissors / Bicycles
4. KB Squat (L) / KB One Hand Swing (L) // KB Squat (R) / KB One Hand Swing (R)
5. Plank / Super Plank // Side Plank (L/R)

3x - 2 minutos de descanso entre vuelta

JUEVES

Tipo de Workout: 50/10 // 50/10
1. TRX Bicep Row o Bicep Pullup // TRX Tricep Kickbacks
​2. Tuck Jump // Mountain Climbers
3. KB Shoulder Press (L/R) 
4. KB Bicep Curl // KB Figure 8 
5. MedBall Tricep Dips // Shoulder Pushup

3x - 1 minuto de descanso entre vuelta

6mins Abs (30s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
4. Heel Touch 
5. Leg Raise
6. Leg Hold
​

LUNES
Tipo de Workout: 40/20

1. TRX One Arm Chest Press (L/R)
2. Skipping Rope /  Yoga Squat
3. KB Chest Press (L/R)
4. KB Clean & Press (L/R)
5. MedBall Side to Side Pushup / MedBall Burpee Clean

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

MARTES
Tipo de Workout: 40/20

1. TRX Table Row / TRX Pull Up
2. Renegade Row / Plank Toe Tip
3. KB Deadlift L / KB Windmill L
4. KB Deadlift R / KB Windmill R
5. MedBall Lunge Rotational Alt / MedBall Slam

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches​

MIÉRCOLES
Tipo de Workout: 40/20

1. TRX Sprinter L / R
2. 1 Leg Burpee L / Squats
3. 1 Leg Burpee R / Reverse Lunge
3. KB 1 Leg DeadLift (L/R)
3. Wall Squat Hold / Squats Jump Side to Side

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

​JUEVES
Tipo de Workout: 40/20

1. TRX Incline Pushup / TRX T-Row with Pullover
2. KB Deadlift L / KB Bicep Curl L
3. Shoulder Pushup / Sphinx Pushup
4. KB Deadlift R / KB Bicep Curl R
5. KB Squat & Press (L/R)

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

SÀBADO
Tipo de Workout: Let's Get MAD!

Circuito A - 10 reps de cada lado
1. KB Clean & Press
2. KB Reverse Lunge
3. KB Deadlift
4. KB Squat
5. KB Windmill

Circuito B - 20 reps
1. Burpees
2. Mt. Climbers
3. Jump Squats
4. KB 2H Swings
5. KB High Pull (L/R)

Realizar el circuito B al terminar el circuito A. Eso sería una vuelta, en total 3 vueltas. 

MARTES
Tipo de workout: 45/15

1. TRX Power Pull (L/R)
2. Legs On Fire (Split Jump, Split Jump, Squat) / Superman Plank
3. KB Row (L/R)
4. KB Clean & Press Alternado / KB 2H Swings
5. Mountain Climbers / Plank Jacks

3x - 2min de descanso entre vuelta

1200mts Run (3 vueltas al comercial)

MIÉRCOLES

Tipo de Workout: 45/15 // 45/15
1. TRX Pistols (L/R)
​2. Lunges Knee Hops (L/R)
3. Double Downs (10 Crab Kicks & 10 Mountain Climbers) / Squat Hold
4. KB Clean, Squat & Press (L/R)
5. KB TGU (L/R)

3x - 2mins de descanso entre vuelta

Abs (30s c/u) - 2x
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R

JUEVES
Tipo de Workout: 45/15

1. TRX Bicep Row o Bicep Pullup / TRX Tricep Extension
​2. Super Plank / Pushups
3. KB Squat & Press (L/R)
4. Diamond Pushup / Plank Jump-Ins
5. KB Bicep Curl / KB Tricep Extension

3x - 2 minutos de descanso entre vuelta

1200mts Run (3 vueltas al comercial)

SÁBADO
Cardio Workout

50 Jumping Jacks
40 High Knee Drill
30 Mountain Climbers
20 Squats
10 Plank Jump-Ins

3x como mínimo
7x como máximo

LUNES
Tipo de workout: 40/20

1. TRX Chest Fly / TRX Fallout 
2. Squat Jump / Split Jumps
3. KB Chest Press (L/R)
4. Pushups / Dive Bombers
5. KB Windmill (L/R)

3x - 2mins de descanso entre vuelta

Abs (30s c/u) - 2x
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R​

LUNES
Tipo de Workout: 30/30

• Bicep Curl / Shoulder Press
• KB Row (L/R)
• Front Raise 
• Chest Press (L/R)
• Tricep Extension (Parado)
• Chest Press (Parado)
• KB 2H Swing
• KB Row (L/R)

3x - 2 Minutos de descanso entre vuelta

MAD Abs - 1 min c/u

1. Mountain Climbers
2. V-Ups
   
3. Flutter Kicks
   
4. Bicycle Crunches
   
5. Reverse Crunch
   

MIÉRCOLES
Tipo de workout: 60/20

1. In & Out Squats
2. Kettlebell Sumo Deadlift
3. Double Downs (10 Crab Kicks x 10 Mountain Climbers)
4. Single Leg Deadlift (L)
5. Single Leg Deadlift (R)
6. 1-Leg Glute Bridge (L)
7. 1-Leg Glute Bridge (R)
8. Legs on Fire (2 Split Jumps & 1 Squat)

4x - 2 minutos de descanso entre vuelta

MAD Abs (5 minutos)

LUNES
Tipo: Let's get MAD!

One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Reverse Lunge – 25 reps each
Squat & Press – 25 reps each

ABS - 10x cada uno - 2x todo
Sit-Ups
Reverse Crunches
Russian Twists
Scissors
Leg Raise
V-Ups

MARTES
Tipo de Workout: Let's Get MAD!

I PARTE
AMRAP - 15 minutos

KB Goblet Squat
SitUps
Burpees

Empezar con dos repeticiones de cada uno, luego hacer cuatro e ir incrementando dos repeticiones más hasta el final de los 15 minutos.

2-3 mins REST

II PARTE - 45/15 - 3x - 1 minuto de descanso entre vuelta

1. KB Row Alternado
2. KB Pull Over
3. KB Chest Press
4. KB Clean & Press Alternado
5. KB Triple Crush

III PARTE - 2x

1. 20 Russian Twists
2. 10 V-Ups
3. 30 Mountain Climbers

MIÉRCOLES
Tipo de Workout: 20/10

1. KB Goblet Squat
2. Lunge & Knee Hop (L)
3. kB 2H Swings
4. Lunge & Knee Hop (R)
5. KB Side Lunges Alternado
6. Squat Jumps

Repetir todo 10 veces con 1 Minuto de descanso entre vuelta.

MAD Abs (45/15) - 1x
1. Bicycle
2. Flutter Kicks
3. Toe Touch
4. Russian Twists
5. Starfish

JUEVES
Tipo de workout: 45/15

1. TRX One Arm Bicep Curl (L/R)
2. Renegade Rows / Mountain Climbers
3. KB Jerks (L/R)
4. Dive Bombers / Spider Pushups
5. KB One Arm Tricep Extension (L/R)


ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

LUNES
Tipo de workout: 45/15

1. TRX Chest Press con Roll Out // TRX Chest Fly
2. Squat Jacks // Super Plank
3. 1 Leg Burpee (L/R)
4. Rotational High Plank // Fast Drill (cambiando dirección, ver a la derecha ,regreso, ver a la izquierda, regreso)
5. KB Chest Press (L/R)

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

MARTES
Tipo de workout: 45/15

1. TRX Power Pull (L/R)
2. Renegade Rows // Superman
3. KB 2H Swings // KB Figure 8 to Hold
4. MedBall Overhead Squat // MedBall Axe Chop  
5. KB Deadlift // KB Pullover

3x - 2mins de descanso entre vuelta

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

MIÉRCOLES

Tipo de workout: 50/10
1. Squats
2. Sumo Squats
3. Squat + Side Leg Raise Alt
4. Roundabout Squat
5. Squat + Reverse Leg Raise Alt
6. Triple Dip Squat
7. Squat Jacks
8. Side Squat
9. Double Dip Ski Squat
10. Jump Squats

3x - 1min de descanso entre vuelta

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

JUEVES

Tipo de workout: 45/15 // 45/15

1. TRX One Arm Bicep Curl (L/R)
2. Renegade Rows // Mountain Climbers
3. KB Jerks (L/R)
4. Dive Bombers // Spider Pushups
5. KB One Arm Tricep Extension (L/R)


ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

SÁBADO

Tipo: Let's get MAD!

One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Reverse Lunge – 25 reps each
Squat & Press – 25 reps each

La meta es hacerlo en menos de 15 minutos. Descansar no más de 3 minutos.

ABS
10 Sit-Ups
10 Reverse Crunches
10 Russian Twists
8 Scissors
8 Leg Raise
20 Bicycles
10 V-Ups
10 Hollow Rock

3x - Descansar un máximo de 2mins entre vuelta

iLUNES
Tipo de Workout: Tabata 20/10

Circuito 1
1. High Knee Drill
2. Plank Crunch
3. Jumping Jacks
4. Side Lunges

Circuito 2
1. Jump Rope
2. Reverse Crunches
3. Line Jumps
4. Push Ups

Circuito 3
1. Burpees
2. Russian Twists
3. Squats
4. Lunges

Circuito 4
1. Mountain Climbers
2. Pushups
3. Split Jumps
4. Squat Jumps

II Parte: Strength - 2x - 10 reps de cada ejercicio
1. Chest Press L
2. Chest Press R
3. Press Out & Pull Over
4. Pushup n' Drag

MARTES
Tipo de Workout: Let's get MAD!

1. Mountain Climbers / Intermedio
2. Plank Jacks / Intermedio
3. High Knee Drills / Intermedio
4. Wave Squats / Intermedio
5. Jumping Jacks / Intermedio

Intermedio
1. Plank
2. Renegade Row
3. Rotational Plank

En la primera vuelta son 45/15
En la segunda vuelta son 30/30
En la tercera vuelta son 15/45

No hay descanso entre ejercicios. Un minuto de descanso entre vuelta.

II PARTE - For Time
1. 20 H2H Swing
2. 10 Pushups
3. 20 H2H Swings
4. 5/5 Shoulder Press

ABS (30s c/u)
1. Reverse Crunches
2. Bicycles
3. Leg Raise
4. Leg Hold
5. Starfish
6. SitUps


JUEVES
Tipo de workout: 45/15  - Kettlebell workout

​CIRCUITO 1
1. Row alternado
2. Triple Crush
3. High Pull 
4. Snatch & Windmill L
5. Snatch & Windmill R

1 minute rest

​CIRCUITO 2
1. 2H Swings
2. Squat & Press R
3. Squat & Press L 
4. Overhead Lunge R
5. Overhead Lunge L

1 minute rest

​CIRCUITO 3
1. Around the world
2. High Pull L
3. High Pull R
4. 1 H Swing L
5. 1 H Swing R

1 minute rest

​CIRCUITO 4
1. 2H Swings OH
2. Rows alternado
3. Triple Crush
4. Squat & Press (con las dos manos)
5. High Pull

1 minute rest

​CIRCUITO 5
1. Row alternado
2. Triple Crush
3. Squat & Press (con las dos manos)
4. High Pull
5. Around the world

Abs (30s c/u) - 2x (30s de descanso entre vuelta)
1. Bicycles
2. Sit Ups
3. Flutter Kicks
4. Russian Twists
5. Windshields
6. Toe Touch

SÁBADO
Tipo de Workout: 60/15

1. 2H KB Squat
2. Slow Mountain Climbers
3. Pushups
4. Split Jumps
5. Dirty Dogs
6. Bob & Weave
7. High Pull L
8. High Pull R
9. Squat & Press L
10. Squat & Press R

2x - 2mins descanso entre vuelta

LUNES
Tipo de Workout: 45/15 - Kettlebell workout

1. Swing, Catch & Squat
2. Clean & Press L
3. Swing, Catch & Squat
4. Clean & Press R
5. 1H Swing L
6. TGU L
7. 1H Swing R
8. TGU R
9. Windmill L
10. Windmill R

MARTES
Tipo de Workout: AMRAP 15 minutos (1 min c/ejercicio)​

1. Run In Place
2. Jumping Jacks
3. High Knee Drill
4. Mummies
5. Jumping Jacks
6. KB Reverse Lunges
7. Mt. Climbers
8. KB Reverse Lunges
9. Mt. Climbers
10. KB 2H Swings
11. Russian Twists
12. KB Bridges
13. KB Squat (30s) / Jumping Squats (30s)
14. KB Squat (30s) / Jumping Squats (30s)
15. Low Plank

JUEVES
Tipo de workout: 20/20/20

1. TRX Atomic Pushup / TRX Climbers
2. KB Snatch L / KB 1H Swing L
3. Burpees / Rotational Plank
4. KB Snatch R / KB 1H Swing R
5. MedBall: Wall Ball / Wall Sit

5x - 1 minuto de descanso entre vuelta

Abs (30s c/u)
1. Windshiled
2. Crunches
3. Bicycles
4. V-Ups
5. Side Plank L
6. Side Plank R

SÁBADO
Tipo de Workout: 60/15

1. 2H KB Squat
2. Slow Mountain Climbers
3. Pushups
4. Split Jumps
5. Dirty Dogs
6. Bob & Weave
7. High Pull L
8. High Pull R
9. Squat & Press L
10. Squat & Press R

2x - 2mins descanso entre vuelta

LUNES
Tipo de Workout: Let's get MAD!

Warm Up - 3x
20 Jumping Jacks
20 Crunches
20 Flutter Kicks

Let's Get MAD! - 8x
10 Pushups
15 KB Swings
20 KB Back Rack Lunges
25 SitUps
30 KB Shoulder Press (15 cada lado)

MARTES
Tipo de Workout: 45/15

1. Burpees / PullUp (Banda Elástica)
2. KB 2H Swings / KB Around The World
3. Hindu Pushups / Plank Jacks
4. Plate: Reverse Lunge with Press Out / Plate: Axe Chop
5. KB Sumo Deadlift with Upright Row / KB 2H Swing side to side

Abs (30s c/u)
1. Windshiled
2. Crunches
3. Bicycles
4. V-Ups
5. Side Plank L
6. Side Plank R

MIÉRCOLES

Tipo de Workout: 90/30 (30s cada ejercicio)
1. TRX Pistols (L/R) / Intermedio
​2. Russian Twists / V-Ups/ Intermedio
3. KB Row (L/R) / Intermedio
4. KB Front Squat (L/R) / Intermedio
5. Rotational High Plank / Mountain Climbers / Intermedio

3x - 2 minutos de descanso entre vuelta

Intermedio 1: Lunges
Intermedio 2: Squat
Intermeido 3: Squat Jump

JUEVES
Tipo de Workout: 45/15

1. TRX Dips / TRX Crossing Curl
2. JJ Overhead Push-Pull / Superman Plank
​3. KB High Pull (L/R)
4. KB Figure 8 to Hold / KB Halos Alt
​5. MedBall Shoulder Squat (L/R)

3x - 2 minutos de descanso entre vuelta

Abs (30s c/u)
1. Windshiled
2. Crunches
3. Bicycles
4. V-Ups
5. Side Plank L
6. Side Plank R

SÁBADO
Tipo de Workout: 60/15

1. 2H KB Squat
2. Slow Mountain Climbers
3. Pushups
4. Split Jumps
5. Dirty Dogs
6. Bob & Weave
7. High Pull L
8. High Pull R
9. Squat & Press L
10. Squat & Press R

2x - 2mins descanso entre vuelta