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About this plan
Want to start a workout routine that helps you tone up and lose that extra 'fat'? This 3-day workout that can be done anywhere will help you achieve that goal. For this workout, you will only use your own body weight, however, you can include dumbbells, kettlebells, and/or resistance bands to increase the progressive load and further stimulate your muscles. You can do this workout for 4 weeks, remember that consistency and discipline are key to achieving results. Ready to achieve it?
Mon
Día 1: Cuerpo completo
Jumping Jack
3 SETS • 15 REPS•Cuádriceps
Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Lunge (in the same place)
3 SETS • 10 REPS•Cuádriceps
Toque de pie a una pierna
3 SETS • 10 REPS•Isquiotibiales, Glúteos
Kneeling Push-up
3 SETS • 8 REPS•Pecho, Tríceps
Jack knife Floor
3 SETS • 10 REPS•Abdomen
Cross-Body Twisting Crunch
3 SETS • 12 REPS•Abdomen, Oblicuos
Wed
Día 3: Cuerpo completo
One Leg Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 10 REPS•Glúteos
Bent Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos
Bent Leg Side Kick kneeling
3 SETS • 12 REPS•Glúteos
Crunch arms straight
3 SETS • 10 REPS•Abdomen, Oblicuos
Hip Raise bent knee
2 SETS • 15 REPS•Abdomen
Fri
Día 5: Cuerpo completo
Kneeling Push-up
3 SETS • 8 REPS•Pecho, Tríceps
Dips o fondos en banco (de rodillas)
3 SETS • 8 REPS•Tríceps
Jumping Jack
3 SETS • 12 REPS•Cuádriceps
Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 10 REPS•Glúteos
Push-up on knees
3 SETS • 10 REPS•Abdomen
Crunch leg raise
3 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps