LUNES
I Parte
Tipo de workout: 25/25/10
1. TRX One Hand Chest Press (L/R)
2. Renegade Rows / Mountain Climbers
3. Full Burpee / High Knee Drill
4. Explosive Pushups / Dive Bombers
5. MedBall Pushup / MedBall Russian Twists
4x - Sin descanso
2mins Rest
II Parte
20 Swings - 10 Pushups
20 Swings - 9 Pushups
.
.
20 Swings - 1 Pushup
MARTES
Tipo de workout: 40/20 // 40/20
1. TRX Table Row // TRX - T-Row
2. Split Jumps // Superman
3. KB High Pull (L/R)
4. KB Clean Alt // KB 2H Swings
5. MedBall Side Throw Alt // MedBall Axe Chop Alt
3x - 1min de descanso entre vuelta
1200mts Run
MIÉRCOLES
Tipo de Workout: 90/30 (30s cada ejercicio)
1. TRX Pistols Alt / TRX Squat & Reverse Pullover / Intermedio
2. Russian Twists / Situps / Intermedio
3. KB Triple Crush / KB Figure 8 / Intermedio
4. KB Front Squat (L/R) / Intermedio
5. Rotational High Plank / Mountain Climbers / Intermedio
3x - 2 minutos de descanso entre vuelta
Intermedio 1: Squat
Intermedio 2: Squat Jump
Intermeido 3: Burpee Jump
6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups
JUEVES
Tipo de Workout: 50/10 // 50/10
1. TRX Bicep Row o Bicep Pullup // TRX Muscle Up
2. Squat to Calf Raise // Sphinx Pushup
3. KB Lunge with Shoulder Press (L/R)
4. KB Jerk (L/R)
5. 1 2 3 Heinsman // Plank Jacks
3x - 1 minuto de descanso entre vuelta
6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups
VIERNES
Cardio Workout
50 Jumping Jacks
40 High Knee Drill
30 Mountain Climbers
20 Squats
10 Plank Jump-Ins
3x como mínimo
7x como máximo
I Parte
Tipo de workout: 25/25/10
1. TRX One Hand Chest Press (L/R)
2. Renegade Rows / Mountain Climbers
3. Full Burpee / High Knee Drill
4. Explosive Pushups / Dive Bombers
5. MedBall Pushup / MedBall Russian Twists
4x - Sin descanso
2mins Rest
II Parte
20 Swings - 10 Pushups
20 Swings - 9 Pushups
.
.
20 Swings - 1 Pushup
MARTES
Tipo de workout: 40/20 // 40/20
1. TRX Table Row // TRX - T-Row
2. Split Jumps // Superman
3. KB High Pull (L/R)
4. KB Clean Alt // KB 2H Swings
5. MedBall Side Throw Alt // MedBall Axe Chop Alt
3x - 1min de descanso entre vuelta
1200mts Run
MIÉRCOLES
Tipo de Workout: 90/30 (30s cada ejercicio)
1. TRX Pistols Alt / TRX Squat & Reverse Pullover / Intermedio
2. Russian Twists / Situps / Intermedio
3. KB Triple Crush / KB Figure 8 / Intermedio
4. KB Front Squat (L/R) / Intermedio
5. Rotational High Plank / Mountain Climbers / Intermedio
3x - 2 minutos de descanso entre vuelta
Intermedio 1: Squat
Intermedio 2: Squat Jump
Intermeido 3: Burpee Jump
6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups
JUEVES
Tipo de Workout: 50/10 // 50/10
1. TRX Bicep Row o Bicep Pullup // TRX Muscle Up
2. Squat to Calf Raise // Sphinx Pushup
3. KB Lunge with Shoulder Press (L/R)
4. KB Jerk (L/R)
5. 1 2 3 Heinsman // Plank Jacks
3x - 1 minuto de descanso entre vuelta
6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups
VIERNES
Cardio Workout
50 Jumping Jacks
40 High Knee Drill
30 Mountain Climbers
20 Squats
10 Plank Jump-Ins
3x como mínimo
7x como máximo