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About this plan
Work your entire body without equipment three times a week (Example: Monday, Wednesday, and Friday), using only your body weight. Available for men and women.
Mon
Rutina de Lunes
Runners Stretch
2 SETS • 10 SEC•Isquiotibiales, Glúteos, Pantorrillas
Adductor stretch
2 SETS • 10 SEC•Aductor
Standing Lateral Stretch
2 SETS • 10 SEC•Espalda
Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Lunge (in the same place)
2 SETS • 8 REPS•Cuádriceps, Glúteos
Glute Bridge Two Legs on Floor
2 SETS • 10 REPS•Glúteos
Kneeling Push-up
2 SETS • 6 REPS•Pecho, Tríceps
Triceps Dips Floor
2 SETS • 6 REPS•Tríceps
Wed
Rutina de Miércoles
Estiramiento Crossover
2 SETS • 10 SEC•Oblicuos
Adductor stretch
2 SETS • 10 SEC•Aductor
Triceps Stretch
2 SETS • 10 SEC•Tríceps
Kneeling Push-up
2 SETS • 6 REPS•Pecho, Tríceps
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
Fri
Rutina de Viernes
Adductor stretch
2 SETS • 10 REPS•Aductor
Standing Lateral Stretch
2 SETS • 10 REPS•Espalda
Running (in the same place)
2 SETS • 25 SEC•Oblicuos, Cuádriceps, Pantorrillas
Bodyweight Pulse Squat
2 SETS • 12 REPS•Glúteos, Cuádriceps
Sumo Squat
2 SETS • 12 REPS•Glúteos, Cuádriceps
Close grip Push-up on knees
2 SETS • 6 REPS•Tríceps
Alternate Heel Touchers
2 SETS • 10 REPS•Oblicuos
Sit-up
2 SETS • 10 REPS•Abdomen, Oblicuos