{"id":5306,"date":"2023-02-19T03:23:00","date_gmt":"2023-02-19T03:23:00","guid":{"rendered":"https:\/\/originshape.com\/?page_id=5306"},"modified":"2026-03-30T21:02:08","modified_gmt":"2026-03-30T21:02:08","slug":"home-workout-2","status":"publish","type":"page","link":"https:\/\/originshape.com\/es\/home-workout-2\/","title":{"rendered":"Entrenamiento en Casa"},"content":{"rendered":"<div id='av_section_1'  class='avia-section av-ler1yxft-b8051b1c3d82474316f9e1030bd483c2 main_color avia-section-default avia-no-border-styling  avia-builder-el-0  avia-builder-el-no-sibling  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5306'><div class='entry-content-wrapper clearfix'> \n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3sakk4q-4459761e9153858e198aff853c5d86c5\">\n#top .av-special-heading.av-3sakk4q-4459761e9153858e198aff853c5d86c5{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-3sakk4q-4459761e9153858e198aff853c5d86c5 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-3sakk4q-4459761e9153858e198aff853c5d86c5 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-3sakk4q-4459761e9153858e198aff853c5d86c5 av-special-heading-h6 blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_one_fourth  avia-builder-el-first'><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >HOME WORKOUT (HW)<\/h6><div class='av-subheading av-subheading_below'><p> FOR AN OPTIMUM TRAINING <\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div> \n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-csbm62-a873ce4e4f5c16b0b004813e9de276a3\">\n.flex_column.av-csbm62-a873ce4e4f5c16b0b004813e9de276a3{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-csbm62-a873ce4e4f5c16b0b004813e9de276a3 av_one_fourth  avia-builder-el-2  el_after_av_heading  el_before_av_one_half  first flex_column_div av-zero-column-padding'   ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ler3aulq-fc6d33183411397ab247d009a9b75769\">\n.flex_column.av-ler3aulq-fc6d33183411397ab247d009a9b75769{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-ler3aulq-fc6d33183411397ab247d009a9b75769 av_one_half  avia-builder-el-3  el_after_av_one_fourth  el_before_av_one_fourth  flex_column_div av-zero-column-padding'   ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-leatom81-98afc080fd3622bb51c6ff64c7f0163d\">\n#top .av_textblock_section.av-leatom81-98afc080fd3622bb51c6ff64c7f0163d .avia_textblock{\nfont-size:12px;\ncolor:#000000;\ntext-align:left;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top .av_textblock_section.av-leatom81-98afc080fd3622bb51c6ff64c7f0163d .avia_textblock{\nfont-size:8px;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top .av_textblock_section.av-leatom81-98afc080fd3622bb51c6ff64c7f0163d .avia_textblock{\nfont-size:8px;\n}\n}\n<\/style>\n<section  class='av_textblock_section av-leatom81-98afc080fd3622bb51c6ff64c7f0163d'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><table class=\"alignLEFT\" style=\"height: 216px;\" width=\"540\">\n<tbody>\n<tr>\n<td width=\"89\">\u00a0<\/td>\n<td width=\"91\"><strong>MON<\/strong><\/td>\n<td width=\"111\"><strong>TUE<\/strong><\/td>\n<td width=\"92\"><strong>WED<\/strong><\/td>\n<td width=\"92\"><strong>THU<\/strong><\/td>\n<td width=\"90\"><strong>FRI<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" width=\"89\"><strong>W. 1<\/strong><\/td>\n<td width=\"91\"><a href=\"https:\/\/originshape.com\/es\/home-workout-lower-body\/\">Lower B.<\/a><\/td>\n<td width=\"111\">Rest<\/td>\n<td width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-upper-body-%e2%9c%85\/\">Upper B.<\/a><\/td>\n<td width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-cardio\/\">Cardio<\/a><\/td>\n<td width=\"90\"><a href=\"https:\/\/originshape.com\/es\/home-workout-full-body\/\">Full B.<\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" width=\"89\"><strong>W. 2<\/strong><\/td>\n<td style=\"text-align: left;\" width=\"91\"><a href=\"https:\/\/originshape.com\/es\/home-workout-upper-body-%e2%9c%85\/\">Upper B.<\/a><\/td>\n<td width=\"111\">Rest<\/td>\n<td style=\"text-align: left;\" width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-cardio\/\">Cardio<\/a><\/td>\n<td style=\"text-align: left;\" width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-lower-body\/\">Lower B.<\/a><\/td>\n<td width=\"90\">Rest<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" width=\"89\"><strong>W. 3<\/strong><\/td>\n<td style=\"text-align: left;\" width=\"91\"><a href=\"https:\/\/originshape.com\/es\/home-workout-full-body\/\">Full B.<\/a><\/td>\n<td style=\"text-align: left;\" width=\"111\"><a href=\"https:\/\/originshape.com\/es\/home-workout-cardio\/\">Cardio<\/a><\/td>\n<td style=\"text-align: left;\" width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-upper-body-%e2%9c%85\/\">Upper B.<\/a><\/td>\n<td width=\"92\">Rest<\/td>\n<td style=\"text-align: left;\" width=\"90\"><a href=\"https:\/\/originshape.com\/es\/home-workout-lower-body\/\">Lower B.<\/a><\/td>\n<\/tr>\n<tr>\n<td width=\"89\"><strong>W. 4<\/strong><\/td>\n<td width=\"91\"><a href=\"https:\/\/originshape.com\/es\/home-workout-lower-body\/\">Lower B.<\/a><\/td>\n<td width=\"111\"><a href=\"https:\/\/originshape.com\/es\/home-workout-upper-body-%e2%9c%85\/\">Upper B.<\/a><\/td>\n<td width=\"92\"><a href=\"https:\/\/originshape.com\/es\/home-workout-full-body\/\">Full B.<\/a><\/td>\n<td width=\"92\">Rest<\/td>\n<td width=\"90\">Rest<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-am3gzu-ffacf76c9baf5224cfd7f993deeda911\">\n.flex_column.av-am3gzu-ffacf76c9baf5224cfd7f993deeda911{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-am3gzu-ffacf76c9baf5224cfd7f993deeda911 av_one_fourth  avia-builder-el-5  el_after_av_one_half  el_before_av_one_fourth  flex_column_div av-zero-column-padding'   ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-59ldyy-2f34a9574a21418f13d6aff257f39170\">\n.flex_column.av-59ldyy-2f34a9574a21418f13d6aff257f39170{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-59ldyy-2f34a9574a21418f13d6aff257f39170 av_one_fourth  avia-builder-el-6  el_after_av_one_fourth  el_before_av_one_half  first flex_column_div av-zero-column-padding column-top-margin'   ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4iildm-0953ba0476630d48f7ce98427dd6dd01\">\n.flex_column.av-4iildm-0953ba0476630d48f7ce98427dd6dd01{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-4iildm-0953ba0476630d48f7ce98427dd6dd01 av_one_half  avia-builder-el-7  el_after_av_one_fourth  el_before_av_one_fourth  flex_column_div av-zero-column-padding column-top-margin'   ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lirmfv6e-f7a647c8bbdff4319fe14e23212a96cd\">\n#top .av_textblock_section.av-lirmfv6e-f7a647c8bbdff4319fe14e23212a96cd .avia_textblock{\nfont-size:12px;\ncolor:#000000;\ntext-align:left;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top .av_textblock_section.av-lirmfv6e-f7a647c8bbdff4319fe14e23212a96cd .avia_textblock{\nfont-size:8px;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top .av_textblock_section.av-lirmfv6e-f7a647c8bbdff4319fe14e23212a96cd .avia_textblock{\nfont-size:8px;\n}\n}\n<\/style>\n<section  class='av_textblock_section av-lirmfv6e-f7a647c8bbdff4319fe14e23212a96cd'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><h3 style=\"text-align: center;\"><em><strong>\u00a0Training Method: Tabata<\/strong><\/em><\/h3>\n<h3 style=\"text-align: center;\"><em><strong>3 Sets \u00a0EACH ROUTINE<\/strong><\/em><\/h3>\n<h3 style=\"text-align: center;\"><em><strong>20 Seconds each exercise.\u00a0<\/strong><\/em><\/h3>\n<h3 style=\"text-align: center;\"><em><strong>10 Seconds rest between exercises<\/strong><\/em><\/h3>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9ltqtm-6ac4bfba9189dd82340c6101310c3965\">\n.flex_column.av-9ltqtm-6ac4bfba9189dd82340c6101310c3965{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-9ltqtm-6ac4bfba9189dd82340c6101310c3965 av_one_fourth  avia-builder-el-9  el_after_av_one_half  el_before_av_one_fourth  flex_column_div av-zero-column-padding column-top-margin'   ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1x3wa2-96d16af7f25460a57115788674abe9a4\">\n.flex_column.av-1x3wa2-96d16af7f25460a57115788674abe9a4{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-1x3wa2-96d16af7f25460a57115788674abe9a4 av_one_fourth  avia-builder-el-10  el_after_av_one_fourth  el_before_av_one_half  first flex_column_div av-zero-column-padding column-top-margin'   ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7nnt6i-206340cf9e43966e7660a7a20e39dc7f\">\n.flex_column.av-7nnt6i-206340cf9e43966e7660a7a20e39dc7f{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-7nnt6i-206340cf9e43966e7660a7a20e39dc7f av_one_half  avia-builder-el-11  el_after_av_one_fourth  el_before_av_one_fourth  flex_column_div av-zero-column-padding column-top-margin'   ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5pb8ca-9df8e97b847667b1688eea16bda51911\">\n#top .avia-icon-list-container.av-5pb8ca-9df8e97b847667b1688eea16bda51911 .iconlist_icon{\nbackground-color:#61e86a;\n}\n<\/style>\n<div  class='avia-icon-list-container av-5pb8ca-9df8e97b847667b1688eea16bda51911  avia-builder-el-12  avia-builder-el-no-sibling'><ul class='avia-icon-list avia_animate_when_almost_visible avia-icon-list-left av-iconlist-big av-5pb8ca-9df8e97b847667b1688eea16bda51911'> <li><a href='https:\/\/open.spotify.com\/playlist\/37i9dQZF1E8PHitjmbhucJ?si=y44HHHU-TFWvhYW7Hysizw' title='MUSIC FOR TRAINING ' target=\"_blank\" rel=\"noopener noreferrer\" class='iconlist_icon av-4ildoq-57e967f4e374681962753b3bfa7bb6b9 avia-font-entypo-fontello'><span class='iconlist-char' aria-hidden='true' data-av_icon='\ue907' data-av_iconfont='entypo-fontello'><\/span><\/a><article class=\"article-icon-entry\"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class=\"iconlist_content_wrap\"><header class=\"entry-content-header\"><h4 class='av_iconlist_title iconlist_title'  itemprop=\"headline\" ><a href='https:\/\/open.spotify.com\/playlist\/37i9dQZF1E8PHitjmbhucJ?si=y44HHHU-TFWvhYW7Hysizw' title='MUSIC FOR TRAINING ' target=\"_blank\" rel=\"noopener noreferrer\">MUSIC FOR TRAINING <\/a><\/h4><\/header><div class='iconlist_content'  itemprop=\"text\" ><p> We enable this link with the playlist that we use in the routines <\/p>\n<\/div><\/div><footer class=\"entry-footer\"><\/footer><\/article><div class=\"iconlist-timeline\"><\/div><\/li> <\/ul><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-30exmy-6cf0de91223a2777f6d9419cfa5c2403\">\n.flex_column.av-30exmy-6cf0de91223a2777f6d9419cfa5c2403{\nborder-radius:0px 0px 0px 0px;\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column 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