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About this plan
Get the most out of training from home! Work your entire body by dividing workouts into upper and lower body to gain muscle. For this workout, you don't need equipment and you'll train 4 times a week at a medium-high intensity. You can warm up with the 'Running in place' exercise for 10 minutes and then move on to the exercises. Ready to grow your muscle fibers from home? Let's go!
Mon
Día 1: Tren inferior
Rodillas altas y patadas al trasero
1 SETS • 15 REPS•Cuádriceps, Glúteos, Pantorrillas
Jumping Jack
1 SETS • 20 REPS•Cuádriceps
Lunge (in the same place)
3 SETS • 15 REPS•Cuádriceps
Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Bird Dog
3 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Standing Calf Raise
3 SETS • 15 REPS•Pantorrillas
Hip Raise bent knee
3 SETS • 15 REPS•Abdomen
Tue
Día 2: Tren superior
Thu
Día 4: Tren inferior
Running (in the same place)
2 SETS • 45 SEC•Oblicuos, Cuádriceps, Pantorrillas
Start Jump
1 SETS • 15 REPS•Cuádriceps
Squat
4 SETS • 15 REPS•Glúteos, Cuádriceps
Toque de pie a una pierna
3 SETS • 15 REPS•Isquiotibiales, Glúteos
Bent Leg Kickback kneeling
3 SETS • 15 REPS•Glúteos
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Standing Calf Raise
3 SETS • 15 REPS•Pantorrillas
Fri
