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About this plan
Reduce sagging in your arms and legs and strengthen your body with this ideal workout for beginners. You'll love this workout, as we focus on burning calories and strengthening your body evenly. Ready to transform your body? Frequently Asked Questions: - How long can I do this workout? Do it for 4 to 6 weeks to maximize your gains. - How can I progress? You can increase 2 repetitions per exercise every one or two weeks, as it will allow you to burn more calories and strengthen your entire body more. - Workout available for men and women.
Mon
Rutina de Lunes
Triceps Stretch
2 SETS • 15 SEC•Tríceps
Standing Lateral Stretch
2 SETS • 12 REPS•Espalda
Jumping Jack
3 SETS • 30 SEC•Cuádriceps
Push-up wall
2 SETS • 10 REPS•Pecho, Tríceps, Hombros
Kneeling Push-up
2 SETS • 6 REPS•Pecho, Tríceps
Push-up wall II
2 SETS • 6 REPS•Pecho, Tríceps
Triceps Dips Floor
2 SETS • 6 REPS•Tríceps
Dead Bug
2 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Tue
Rutina de Martes
Adductor stretch
2 SETS • 10 REPS•Aductor
Running (in the same place)
2 SETS • 30 SEC•Oblicuos, Cuádriceps, Pantorrillas
Skater
2 SETS • 12 REPS•Cuádriceps, Abdomen, Oblicuos
Sumo Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Squat
2 SETS • 10 REPS•Glúteos, Cuádriceps
Sentado en la pared
2 SETS • 30 SEC•Cuádriceps, Glúteos
Glute Bridge Two Legs on Floor
2 SETS • 10 REPS•Glúteos
Plank
2 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps
Thu
Rutina de Jueves
Standing Lateral Stretch
2 SETS • 10 REPS•Espalda
Triceps Stretch
2 SETS • 10 REPS•Tríceps
Jumping Jack
2 SETS • 30 SEC•Cuádriceps
Bird Dog
2 SETS • 10 REPS•Glúteos, Isquiotibiales, Hombros
Push-up wall
2 SETS • 10 REPS•Pecho, Tríceps, Hombros
Start Jump
2 SETS • 10 REPS•Cuádriceps
Kneeling Push-up
2 SETS • 6 REPS•Pecho, Tríceps
Close grip Push-up on knees
2 SETS • 5 REPS•Tríceps
Fri
Rutina de Viernes
Giros de codo a rodilla
2 SETS • 10 REPS•Oblicuos, Cuádriceps
Bodyweight Pulse Squat
2 SETS • 8 REPS•Glúteos, Cuádriceps
Lunge (in the same place)
2 SETS • 8 REPS•Cuádriceps, Glúteos
Split Jump to Box
2 SETS • 12 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
2 SETS • 10 REPS•Glúteos
Bent Leg Kickback kneeling
2 SETS • 12 REPS•Glúteos
Alternate Leg Raise
2 SETS • 10 REPS•Cuádriceps, Abdomen