LUNES
Tipo de workout: 40/20
Circuito A - 3x sin descanso entre vueltas
1. TRX Atomic Pushup
2. Jumping Jacks
3. Kiss The Grave Pushups
4. High Knee Drill
5. KB TGU L
Descanso de 2 minutos entre circuito
Circuito B - 3x sin descanso entre vueltas
1. TRX Archer Pushup Alternado
2. Jumping Jacks
3. Spider Pushups
4. High Knee Drill
5. KB TGU 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: 40/20
1. TRX Around The World o Pull Ups / TRX Squat & Row
2. Jumping Jacks Front Push-Pull / High Plank with Toe Touch
3. KB Pullover / KB Swings Overhead
4. KB Clean & Press Alternado / KB Overhead Squat
5. Wall Superman Plank / Wall Mountain Climbers
3x - 2min de descanso entre vuelta
Partner Abs Workout - 20 KB 2H Swings vs. Plank - 4x
Mientras una persona hace Swings, la otra persona hace Plank. Repetir hasta llegar a 80 Swings cada persona.
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: Let's get MAD!
I Fase - 2x
25 Pushups - 25 Squats - 25 Situps
II Fase - 2x
25 Pull Ups - 25 VUps - 25 Leg Raise - 25 Hollow Rocks
III Fase - 2x
25 Pushups - 25 VUps
IV Fase - 3x
1min Plank - 30secs Rest
SÁBADO
Tipo de Workout: 45/15 // 45/15
1. TRX Bicep Row o Bicep Pullup // TRX Muscle Ups
2. Plank to Squat // Squat Hold
3. KB Bicep Curl // KB Tricep Extension
4. Diamond Pushup // Rotational High Plank
5. KB Shoulder Press (L/R)
6mins Abs (30s c/u)
1. Toe Touch
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups
Tipo de workout: 40/20
Circuito A - 3x sin descanso entre vueltas
1. TRX Atomic Pushup
2. Jumping Jacks
3. Kiss The Grave Pushups
4. High Knee Drill
5. KB TGU L
Descanso de 2 minutos entre circuito
Circuito B - 3x sin descanso entre vueltas
1. TRX Archer Pushup Alternado
2. Jumping Jacks
3. Spider Pushups
4. High Knee Drill
5. KB TGU 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: 40/20
1. TRX Around The World o Pull Ups / TRX Squat & Row
2. Jumping Jacks Front Push-Pull / High Plank with Toe Touch
3. KB Pullover / KB Swings Overhead
4. KB Clean & Press Alternado / KB Overhead Squat
5. Wall Superman Plank / Wall Mountain Climbers
3x - 2min de descanso entre vuelta
Partner Abs Workout - 20 KB 2H Swings vs. Plank - 4x
Mientras una persona hace Swings, la otra persona hace Plank. Repetir hasta llegar a 80 Swings cada persona.
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: Let's get MAD!
I Fase - 2x
25 Pushups - 25 Squats - 25 Situps
II Fase - 2x
25 Pull Ups - 25 VUps - 25 Leg Raise - 25 Hollow Rocks
III Fase - 2x
25 Pushups - 25 VUps
IV Fase - 3x
1min Plank - 30secs Rest
SÁBADO
Tipo de Workout: 45/15 // 45/15
1. TRX Bicep Row o Bicep Pullup // TRX Muscle Ups
2. Plank to Squat // Squat Hold
3. KB Bicep Curl // KB Tricep Extension
4. Diamond Pushup // Rotational High Plank
5. KB Shoulder Press (L/R)
6mins Abs (30s c/u)
1. Toe Touch
2. Russian Twists
3. Scissors
4. Heel Touch
5. Leg Raise
6. Sit Ups