Lunes Martes Miercoles

Ejercicio Rest Ejercicio Rest Ejercicio Rest

Cardio 20 min Cardio 40 min 1 min Cardio 20 min
3x Set Chest + Abs 120 seg 10x Piques 200m o 30s 10 seg 3x Set Back+Bicep 60seg
12x Push Up abierto Cardio 5 min to rest 15x Burpee
Plank 1 min 10x Pull Up
12x Push Up Triceps 25x Sit Up
15x Saltos arena 10x Pull Up Colgado
20x Push Up inclin. 10x Chin Up
10x Toes to Bar (Knees to bar) 12x2 Doorframe Rows
12x Bench Push Up 3x Set Legs + Abs 20 seg
15x Saltos arena
3x Set Legs + Abs 60 seg 30x Squats Brazos
30x Estocadas 15x2 Estocadas
30x Deep Squat 20x2 Gemelo
Cardio 20 min
12x Saltos arena
Cardio 20 min
x4 x6
Sit up 50 Sit up 20 Climbers 30 seg
HR 50 HR 20 1 sit up arriba 30 seg
Pies y manos 50 Estrella 20 1 tijeras 30 seg
Cruzado 50 HR iso 10seg 1 codo rodilla 30 seg
Vela 50 1 codo rodilla 30 seg
Sit up arriba 50 1 Estrella 30 seg
30 seg plank 1 plancha 30 seg
 Jueves Viernes FDS

Ejercicio Rest Ejercicio Rest Ejercicio Rest

Cardio 40 min 1 min Cardio 20 min Cardio 40 min 1 min
10x Piques 200m o 30s 10 seg 3x BIG SET 120seg 10x Piques 200m o 30s 10 seg
Cardio 5 min to rest 15x Burpee+pushup Cardio 5 min to rest
12x Push Up
25x Sit Up
20x Deep Squat
8x Pull Up
8x Chin Up*
15x Bench Dips
10x Shoulder Dip
30x Climbers
Pique 100 mts
Cardio 20 min

Intercambiables
Hanging Leg Raise x1,5 Lying Leg Raise
Pull Up x1,5 Pull Up colgado
Chin Up* Chin Up sostenido 5s
Estocadas Estocadas Bench

8x Pull up
10x Chin Up
15x Sit Up
10x Pull Up Colgado
12x Doorframe Rows
40s Star Plank
3x Set Legs + Abs 20 seg
10x Burpee+pushup
30x Climbers
25x Sit Up
Cardio 20 min