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About this plan
Training at home with little time? This workout is perfect for you! A unique and dynamic workout to get in shape from home without using equipment. Progress week by week thanks to the selection of compound and isolated exercises distributed correctly to reach your fitness goals. Ready? Let's do it!
Mon
Día 1: Cuerpo completo
Push-up
2 SETS • 10 REPS•Pecho, Tríceps
Pike Push-up
2 SETS • 10 REPS•Hombros, Pecho, Tríceps
Triceps Dips Floor
2 SETS • 10 REPS•Tríceps
Power Point Plank
2 SETS • 10 REPS•Abdomen, Espalda, Isquiotibiales
Squat
2 SETS • 15 REPS•Glúteos, Cuádriceps
Sumo Squat
2 SETS • 15 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
2 SETS • 15 REPS•Glúteos
Dead Bug
2 SETS • 12 REPS•Abdomen, Oblicuos, Cuádriceps
Wed
Día 3: Cuerpo completo
Walking Lunge
2 SETS • 10 REPS•Glúteos, Cuádriceps, Aductor
Elevación de rodillas contra la pared
2 SETS • 15 REPS•Glúteos, Cuádriceps, Pantorrillas
Sumo Squat
2 SETS • 15 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
2 SETS • 15 REPS•Glúteos
Straight Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos, Isquiotibiales
Push-up
2 SETS • 10 REPS•Pecho, Tríceps
Front Plank with Leg Lift
2 SETS • 25 SEC•Abdomen, Oblicuos, Isquiotibiales
Wring the Towel de pie
2 SETS • 15 REPS•Hombros, Antebrazos, Bíceps
Fri
Día 5: Cuerpo completo
Push-up
2 SETS • 10 REPS•Pecho, Tríceps
Decline Push Up m
2 SETS • 10 REPS•Pecho
Superman Row with Towel
2 SETS • 10 REPS•Glúteos, Espalda, Isquiotibiales
Sliding Floor Pulldown on Towel
2 SETS • 10 REPS•Espalda, Tríceps, Trapecios
Giros de codo a rodilla
2 SETS • 15 REPS•Oblicuos, Cuádriceps
Bodyweight Pulse Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Skater
2 SETS • 25 SEC•Cuádriceps, Abdomen, Oblicuos
Reverse Plank with Leg Lift
2 SETS • 10 REPS•Abdomen, Espalda, Oblicuos