Semana 16 al 21 - Octubre - 2017

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