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
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
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