Loading home
About this plan
Lose weight and define your abs once and for all with the help of this 4-times-a-week workout, no equipment needed, from the comfort of your home. Are you in? This workout is ideal for beginner women determined to lose weight in the shortest time possible, performing medium-intensity cardio exercises.
Mon
Día 1: Abdomen y Cardio
Jumping Jack
2 SETS • 15 REPS•Cuádriceps
Start Jump
1 SETS • 10 REPS•Cuádriceps
Crunch arms straight
1 SETS • 10 REPS•Abdomen, Oblicuos
Jack knife Floor
1 SETS • 10 REPS•Abdomen
Lying Leg Raise
1 SETS • 10 REPS•Abdomen
Twisting Crunch arms straight
1 SETS • 10 REPS•Oblicuos, Abdomen
Postura de gato
1 SETS • 10 REPS•Glúteos, Abdomen
Tue
Día 2: Tríceps y Cardio
Standing Lateral Stretch
1 SETS • 10 REPS•Espalda
Triceps Stretch
1 SETS • 10 REPS•Tríceps
Start Jump
1 SETS • 10 REPS•Cuádriceps
Close grip Push-up on knees
1 SETS • 10 REPS•Tríceps
Triceps Dips Floor
1 SETS • 10 REPS•Tríceps
Giros de codo a rodilla
1 SETS • 10 REPS•Oblicuos, Cuádriceps
Frog Hops
1 SETS • 10 REPS•Cuádriceps, Isquiotibiales
Thu
Día 3: Piernas y Glúteos
Jumping Jack
2 SETS • 15 REPS•Cuádriceps
Walking Lunge
1 SETS • 10 REPS•Glúteos, Cuádriceps, Aductor
Glute Bridge Two Legs on Floor
1 SETS • 10 REPS•Glúteos
Squat
1 SETS • 10 REPS•Glúteos, Cuádriceps
Straight Leg Kickback kneeling
1 SETS • 10 REPS•Glúteos, Isquiotibiales
Bent Leg Side Kick kneeling
1 SETS • 10 REPS•Glúteos
Adductor stretch
1 SETS • 10 REPS•Aductor
Fri
Día 4: Abdomen y Cardio
Jumping Jack
2 SETS • 15 REPS•Cuádriceps
Start Jump
1 SETS • 10 REPS•Cuádriceps
Crunch arms straight
1 SETS • 10 REPS•Abdomen, Oblicuos
Jack knife Floor
1 SETS • 10 REPS•Abdomen
Lying Leg Raise
1 SETS • 10 REPS•Abdomen
Twisting Crunch arms straight
1 SETS • 10 REPS•Oblicuos, Abdomen
Postura de gato
1 SETS • 10 REPS•Glúteos, Abdomen