About this plan
Get rid of love handles and tone your body by training only 10 minutes a day from home (no equipment needed). This intense intermediate workout is designed with a specific selection of exercises to increase calorie expenditure and includes strength exercises to tone muscles while you lose fat. The idea is to reduce the rest times between sets to the minimum possible each week until you can do it without rest. Do you accept the challenge?
Mon
Rutina de Lunes
Jumping Jack
2 SETS • 20 SEC•Cuádriceps
Push-up
1 SETS • 10 REPS•Pecho, Tríceps
Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Skater
1 SETS • 25 SEC•Cuádriceps, Abdomen, Oblicuos
Sit-up
1 SETS • 20 REPS•Abdomen, Oblicuos
Decline Push Up m
1 SETS • 10 REPS•Pecho
Side Plank
1 SETS • 20 SEC•Oblicuos
Plank
1 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Side Plank
1 SETS • 20 SEC•Oblicuos
Tue
Rutina de Martes
Running (in the same place)
2 SETS • 20 SEC•Oblicuos, Cuádriceps, Pantorrillas
Push-up
1 SETS • 12 REPS•Pecho, Tríceps
Twisting Crunch arms straight
1 SETS • 15 REPS•Oblicuos, Abdomen
Lunge (in the same place)
1 SETS • 15 REPS•Cuádriceps, Glúteos
Step-up opposite elbow to knee twist
1 SETS • 15 REPS•Abdomen, Cuádriceps
Sumo Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Push-up on knees
1 SETS • 15 REPS•Abdomen
Crunch leg raise
1 SETS • 12 REPS•Abdomen, Oblicuos
Wed
Rutina de Miércoles
Fondos en banco en el piso
1 SETS • 10 REPS•Tríceps
Decline Push Up m
1 SETS • 12 REPS•Pecho
Close Grip Push-up
1 SETS • 8 REPS•Tríceps
Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Lateral Box Jump
1 SETS • 15 REPS•Cuádriceps, Glúteos, Pantorrillas
Side Plank
1 SETS • 20 SEC•Oblicuos
Bird Dog
1 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Sit-up
1 SETS • 20 REPS•Abdomen, Oblicuos
Cross-Body Twisting Crunch
1 SETS • 20 REPS•Abdomen, Oblicuos
Thu
Rutina de Jueves
Rodillas altas y patadas al trasero
1 SETS • 20 SEC•Cuádriceps, Glúteos, Pantorrillas
Skater
2 SETS • 20 SEC•Cuádriceps, Abdomen, Oblicuos
Squat
1 SETS • 25 REPS•Glúteos, Cuádriceps
Fondos en banco en el piso
1 SETS • 12 REPS•Tríceps
Shoulder Tap Push-up
1 SETS • 8 REPS•Pecho, Hombros, Tríceps
Jack knife Floor
1 SETS • 18 REPS•Abdomen
Sit-up
1 SETS • 20 REPS•Abdomen, Oblicuos
Plank
1 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Sat
Rutina de Sábado
Lunge (in the same place)
1 SETS • 15 REPS•Cuádriceps, Glúteos
Sumo Squat
1 SETS • 20 REPS•Glúteos, Cuádriceps
Rodillas altas y patadas al trasero
2 SETS • 25 SEC•Cuádriceps, Glúteos, Pantorrillas
Glute Bridge Two Legs on Floor
1 SETS • 18 REPS•Glúteos
Push-up
1 SETS • 12 REPS•Pecho, Tríceps
Side Plank
1 SETS • 25 SEC•Oblicuos
Hip Raise bent knee
1 SETS • 18 REPS•Abdomen
Dead Bug
1 SETS • 18 REPS•Abdomen, Oblicuos, Cuádriceps