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About this plan
Beginner workout focused on reducing flabbiness and toning primarily the arms. Don't worry, we'll also work the rest of the body so you have a beautiful and proportional physique. You can do this workout for 4 weeks and increase the repetitions as you progress. You can also reduce the rest time to increase the intensity. NOTE: If you can do push-ups without being on your knees, even better.
Mon
Día 1: Cuerpo completo
Jumping Jack
3 SETS • 20 SEC•Cuádriceps
Kneeling Push-up
1 SETS • 6 REPS•Pecho, Tríceps
Fondos en banco en el piso
1 SETS • 6 REPS•Tríceps
Squat
1 SETS • 10 REPS•Glúteos, Cuádriceps
Sumo Squat
1 SETS • 10 REPS•Glúteos, Cuádriceps
Bird Dog
1 SETS • 10 REPS•Glúteos, Isquiotibiales, Hombros
Lying Leg Raise
1 SETS • 10 REPS•Abdomen
Wed
Día 3: Cuerpo completo
Running (in the same place)
3 SETS • 20 SEC•Oblicuos, Cuádriceps, Pantorrillas
Cross Jacks
1 SETS • 20 SEC•Cuádriceps, Pantorrillas
Close grip Push-up on knees
2 SETS • 6 REPS•Tríceps
Squat
1 SETS • 10 REPS•Glúteos, Cuádriceps
Giros de codo a rodilla
1 SETS • 10 REPS•Oblicuos, Cuádriceps
Dead Bug
1 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Push-up on knees
1 SETS • 10 REPS•Abdomen
Fri
Día 5: Cuerpo completo
Running (in the same place)
3 SETS • 20 SEC•Oblicuos, Cuádriceps, Pantorrillas
Kneeling Push-up
1 SETS • 6 REPS•Pecho, Tríceps
Fondos en banco en el piso
1 SETS • 6 REPS•Tríceps
Giros de codo a rodilla
1 SETS • 10 REPS•Oblicuos, Cuádriceps
Jack knife Floor
1 SETS • 10 REPS•Abdomen
Alternate Leg Raise
1 SETS • 10 REPS•Cuádriceps, Abdomen
Plank
1 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps