About this plan
Abdominal, leg, and glute workout designed to work your favorite muscles evenly. With this workout, you can maintain firm and round glutes, improve your posture, and increase strength and muscle in your legs. Frequently Asked Questions: - You will train 4 times a week (Recommended Mon - Wed - Fri - Sat). - You can perform this workout for 4 to 8 weeks to enhance your results. - You don't need equipment for this workout. - This workout includes a 5-minute warm-up with cardio exercises. You can replace it with other exercises if it is more comfortable for you.
Mon
Rutina de Lunes
Elevación de rodillas contra la pared
3 SETS • 30 SEC•Glúteos, Cuádriceps, Pantorrillas
Jumping Jack
3 SETS • 15 REPS•Cuádriceps, Pantorrillas, Hombros
Sumo Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Sentado en la pared
1 SETS • 30 SEC•Cuádriceps, Glúteos
Glute Bridge Two Legs on Floor
2 SETS • 15 REPS•Glúteos
Bird Dog
2 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Bent Leg Side Kick kneeling
2 SETS • 15 REPS•Glúteos
Plank
2 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Wed
Rutina de Miércoles
Running (in the same place)
3 SETS • 30 SEC•Oblicuos, Cuádriceps, Pantorrillas
Giros de codo a rodilla
3 SETS • 15 REPS•Oblicuos, Cuádriceps
Dead Bug
2 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Lying Scissor Kick
2 SETS • 10 REPS•Cuádriceps, Abdomen
Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Walking Lunge
2 SETS • 10 REPS•Glúteos, Cuádriceps, Aductor
Bent Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos
Almeja
2 SETS • 15 REPS•Glúteos
Fri
Rutina de Viernes
Jumping Jack
3 SETS • 15 REPS•Cuádriceps, Pantorrillas, Hombros
Wring the Towel de pie
2 SETS • 15 REPS•Hombros, Antebrazos, Bíceps
Kneeling Push-up
2 SETS • 6 REPS•Pecho, Tríceps
Push-up wall II
2 SETS • 6 REPS•Pecho, Tríceps
Triceps Dips Floor
2 SETS • 6 REPS•Tríceps
Bird Dog
2 SETS • 8 REPS•Glúteos, Isquiotibiales, Hombros
Push-up on knees
2 SETS • 10 REPS•Abdomen
Crunch arms straight
2 SETS • 10 REPS•Abdomen, Oblicuos
Sat
Rutina de Sábado
Giros de codo a rodilla
3 SETS • 15 REPS•Oblicuos, Cuádriceps
High Knee Run
2 SETS • 15 REPS•Cuádriceps, Isquiotibiales, Glúteos
Straight Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos, Isquiotibiales
Almeja
2 SETS • 15 REPS•Glúteos
Bodyweight Pulse Squat
2 SETS • 8 REPS•Glúteos, Cuádriceps
Lunge (in the same place)
2 SETS • 10 REPS•Cuádriceps, Glúteos
Crunch leg raise
2 SETS • 10 REPS•Abdomen, Oblicuos
Plank
2 SETS • 25 SEC•Abdomen, Oblicuos, Cuádriceps