LUNES
Tipo de workout: 40/20 // 40/20
1. Plank Walkout o Plank Extended Walkout // Intermedio
2. Super Plank // Intermedio
3. Spider Man Plank o Spider Man Pushup // Intermedio
4. Plank Roll // Intermedio
5. Plank Jacks o Plank Jacks + Shoulder Tap // Intermedio
3x - 2mins de descanso entre vuelta
Intermedio - 1era Vuelta: Pushups, 2da Vuelta: Burpees Pushup, 3era Vuelta: Full Burpee
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
VIERNES
10 Reps cada uno
1. High Knee Drill
2. Squats
3. Mountain Climbers
4. Raised-leg Pushups
5. Renegade Rows
6. Plank Jump-ins
7. Reverse Crunches
8. Russian Twists
9. Flutter Kicks
10x como mínimo
Tipo de workout: 40/20 // 40/20
1. Plank Walkout o Plank Extended Walkout // Intermedio
2. Super Plank // Intermedio
3. Spider Man Plank o Spider Man Pushup // Intermedio
4. Plank Roll // Intermedio
5. Plank Jacks o Plank Jacks + Shoulder Tap // Intermedio
3x - 2mins de descanso entre vuelta
Intermedio - 1era Vuelta: Pushups, 2da Vuelta: Burpees Pushup, 3era Vuelta: Full Burpee
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
VIERNES
10 Reps cada uno
1. High Knee Drill
2. Squats
3. Mountain Climbers
4. Raised-leg Pushups
5. Renegade Rows
6. Plank Jump-ins
7. Reverse Crunches
8. Russian Twists
9. Flutter Kicks
10x como mínimo