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About this plan
Do you train at home and don't have much time, but are looking for something really effective? This workout is for you! You will work your entire body during 3 sessions, aiming for muscle development and toning. In this workout you don't need equipment, however, if you have a pair of dumbbells, it will be very helpful to progress in your workouts. Ready to build your fitness body? Let's go!
Mon
Día 1: Cuerpo Completo
Start Jump
1 SETS • 15 REPS•Cuádriceps
Running (in the same place)
2 SETS • 30 SEC•Oblicuos, Cuádriceps, Pantorrillas
Squat
3 SETS • 20 REPS•Glúteos, Cuádriceps
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lying Leg Raise
3 SETS • 15 REPS•Abdomen
Straight Leg Kickback kneeling
3 SETS • 15 REPS•Glúteos, Isquiotibiales
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Push-up
3 SETS • 12 REPS•Pecho, Tríceps
Triceps Dips Floor
3 SETS • 12 REPS•Tríceps
Wed
Día 3: Cuerpo completo
Incline Push Up on box
3 SETS • 10 REPS•Pecho
Decline Push Up m
3 SETS • 10 REPS•Pecho
Push-up
3 SETS • 12 REPS•Pecho, Tríceps
Crunch leg raise
3 SETS • 12 REPS•Abdomen, Oblicuos, Cuádriceps
Lunge (in the same place)
3 SETS • 15 REPS•Cuádriceps
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Bird Dog
3 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Fri
Día 5: Cuerpo Completo
Jumping Jack
1 SETS • 15 REPS•Cuádriceps
Running (in the same place)
2 SETS • 30 SEC•Oblicuos, Cuádriceps, Pantorrillas
Squat
3 SETS • 20 REPS•Glúteos, Cuádriceps
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lying Leg Raise
3 SETS • 15 REPS•Abdomen
Straight Leg Kickback kneeling
3 SETS • 15 REPS•Glúteos, Isquiotibiales
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Push-up
3 SETS • 12 REPS•Pecho, Tríceps
Triceps Dips Floor
3 SETS • 12 REPS•Tríceps