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About this plan
Do you train at home with little time? This workout is perfect for you! Take your body to the next level with this unique and dynamic workout. Designed with a set of compound and isolated exercises perfectly organized to achieve your fitness goals even if you don't have equipment. Are you in?
Mon
Día 1: Cuerpo completo
Elevación de rodillas contra la pared
2 SETS • 15 REPS•Glúteos, Cuádriceps, Pantorrillas
Quick Feet
2 SETS • 15 SEC•Pantorrillas, Cuádriceps, Glúteos
Sumo Squat
2 SETS • 15 REPS•Glúteos, Cuádriceps
Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Dead Bug
2 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Plank
2 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Bird Dog
2 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Glute Bridge Two Legs on Floor
2 SETS • 10 REPS•Glúteos
Wed
Día 3: Cuerpo completo
Decline Push Up m
2 SETS • 10 REPS•Pecho
Pike Push-up
2 SETS • 15 REPS•Hombros, Pecho, Tríceps
Push-up
2 SETS • 10 REPS•Pecho, Tríceps
Power Point Plank
2 SETS • 10 REPS•Abdomen, Espalda, Isquiotibiales
Plank
2 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Lying Biceps Curl with Towel
2 SETS • 15 REPS•Bíceps, Braquial, Antebrazos
Wring the Towel de pie
2 SETS • 15 REPS•Hombros, Antebrazos, Bíceps
Fri
Día 5: Cuerpo completo
Walking Lunge
2 SETS • 10 REPS•Glúteos, Cuádriceps, Aductor
Bodyweight Pulse Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
2 SETS • 12 REPS•Glúteos
Straight Leg Kickback kneeling
2 SETS • 12 REPS•Glúteos, Isquiotibiales
Reverse Plank with Leg Lift
2 SETS • 10 REPS•Abdomen, Espalda, Oblicuos
Power Point Plank
2 SETS • 10 REPS•Abdomen, Espalda, Isquiotibiales
Decline Push Up m
2 SETS • 10 REPS•Pecho
Push-up
2 SETS • 10 REPS•Pecho, Tríceps