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About this plan
Don't have dumbbells at home? Don't worry! Replace them with bottles or weighted backpacks and let's work out! We know the pandemic has stopped everything... except the desire to keep improving! That's why we've designed a workout that adapts to you to optimize your results from home. Ready? NOTE: In the exercises, you will see the use of dumbbells, you should only replace them in your case, with water bottles / backpacks / books that allow you a good grip of them. Answers to frequently asked questions: - This workout is ideal for both goals (gain muscle mass / lose fat and tone) - You can perform it for 4 to 8 weeks to optimize your results. - Rest: 1 minute between sets.
Mon
Rutina de Lunes
Tue
Rutina de Martes
Dumbbell Squat
4 SETS • 15 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Bar Grip Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Single Leg Bridge with Outstretched Leg
3 SETS • 8 REPS•Glúteos
Standing Calf Raise
3 SETS • 20 REPS•Pantorrillas
Thu
Rutina de Jueves
Dumbbell Bent over Row
3 SETS • 15 REPS•Espalda
Dumbbell Bent Over Row
3 SETS • 15 REPS•Espalda
Dumbbell Shrug
3 SETS • 15 REPS•Trapecios, Espalda
Dumbbell Hammer Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Dumbbell Biceps Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Concentration Curl
3 SETS • 15 REPS•Braquial, Bíceps
Fri
Rutina de Viernes
Dumbbell Bar Grip Sumo Squat
4 SETS • 15 REPS•Glúteos, Cuádriceps
Dumbbell Jumping Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Walking Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps, Aductor
Bent Leg Kickback kneeling
3 SETS • 15 REPS•Glúteos
Almeja
3 SETS • 15 REPS•Glúteos
Standing Calf Raise
3 SETS • 20 REPS•Pantorrillas