ENTRENAMIENTO EN CASA

FOR AN OPTIMUM TRAINING

	MON	THUE	WED	THUR	FRI
W. 1	Legs & Abs	Upper B. (Video)	Upper B.	Cardio	Full B.
W. 2	Upper B.	Legs & Abs (Video)	Cardio	Legs & Abs	Full Body (Video)
W. 3	Full B.	Cardio	Upper B.	Full B. (Video)	Legs & Abs
W. 4	Legs & Abs	Upper B.	Full B.	Legs & Abs (Video)	Full B. (Video)

4 set each routine 30 seconds each exercise 10 seconds rest between exercise 1 minute rest between sets

Upper Body

Warm up:

LATERAL SHOULDERS WITHOUT WEIGHT HEEL FLICK MOUNTAIN CLIMBERS

Pecs:

PUSH UPS / MODIFIED PUSH UPS PLANK WALK / MODIFIED PLANK WALK SUPERMAN

Abs:

LATERAL PLANK UNILATERAL LEG RAISE LEG RAISES HIP LIFT CRUNCH HANDS UP

Upper body

BURPEES / MODIFIED BURPEE PLANK SIDE TO SIDE Full Stretch

Cardio

Warm up:

HEEL FLICK HIGH KNEES SKI JUMPS LATERAL FRONTAL JUMPING JACKS

Cardio:

BURPEES / MODIFIED BURPEE PLANK SIDE TO SIDE SQUAT JUMP HIGH KNEES

Abs:

PLANK JACKS SIT UPS PLANK LATERAL BICYCLE

Cardio:

HALF BURPEE MOUNTAIN CLIMBING SKI ABS JUMPING LUNGE FLOOR TOUCH LATERAL Full Stretch

Legs & Abs

Warm up:

JUMPING JACKS FLOOR TOUCH & JUMP SKI JUMP LATERAL FRONTAL JUMPING JACKS

Legs:

SQUAT & LUNGE WALL SIT PULSE SQUAT SQUAT JUMPS

Legs:

OVERHEAD SQUAT SIDE SQUAT JUMPING LUNGE

Abs:

LATERAL PLANK UNILATERAL LEG RAISE CRUNCH HANDS UP SUPERMAN Full Stretch

Full Body

Warm up:

FLOOR TOUCH LATERAL HEEL FLICK MOUNTAIN CLIMBERS JUMPING JACKS

Upper Body:

PUSH UPS PUNCH / MODIFIED PUSH UPS PUNCH PLANK WALK / MODIFIED PLANK WALK SUPERMAN SIT UPS

Full Body:

BURPEES/  MODIFIED BURPEE PLANK JACKS HIGH KNEES JUMPING LUNGE

Abs:

HEEL TOUCH CRUNCH PLANK UNILATERAL LEG RAISE Full Stretch ORIGIN SHAPE