Embedded Files
TO GO ELITE
DIA #1 (LOW BODY)
NOTA: EJECUTAR LOS EJERCICIOS SEGUN EL OREDEN UNO SEGUIDO DEL OTRO EJMP (a + b + c)
Y RALIZAR (3 a 4 SET) POR EJERCICIO
PREPARARACION DEL CORE :
TIEMPO MAXIMO TOTAL (10 - 15 min)
a) DINAMIC PLANK H/F (40 SEG)
https://www.youtube.com/shorts/b6xojskd4p4
b) BASIC CRUNCH (40 SEG)
https://www.youtube.com/shorts/qXpYgvQ6_m4
c) REVERSE CRUNCH (40 SEG)
https://www.youtube.com/watch?v=N5CHqtgiylc
SUPER SET #1:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) FRONT GOBLETSQUAT (10 a 12 REP)
https://www.youtube.com/shorts/eLX_dyvooKQ
b) SEATED BOX JUMP (8 a 10 REP)
https://www.youtube.com/shorts/cJ8QpOMACFU
SUPER SET #2:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) BULGARIAN SQUAT (8 a 10 REP)
https://www.youtube.com/shorts/N3PwDQ1X8ow
b) BULGARIAN JUMP (8 a 10 REP)
https://www.youtube.com/shorts/qflTBhh7_wY
SUPER SET #3:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) CALF RISES (15 a 20 REP)
https://www.youtube.com/shorts/haHcBAd637E
b) HIP BRIGE (12 a 15 REP)
https://www.youtube.com/shorts/E6mt8zglOTY
c) SUPINE BANDED HIP AD (10 a 12 REP)
DIA #2 (FULL BODY)
NOTA: EJECUTAR LOS EJERCICIOS SEGUN EL OREDEN UNO SEGUIDO DEL OTRO EJMP (a + b + c)
Y RALIZAR (3 a 4 SET) POR EJERCICIO
PREPARARACION DEL CORE :
TIEMPO MAXIMO TOTAL (10 - 15 min)
a) ALTERNATE CRUNCH (40 SEG)
https://www.youtube.com/shorts/o23ooJR8jzU
b) SIDE PLANK OBLIQUE (40 SEG)
https://www.youtube.com/shorts/3V_tdAcOmaY
c) RUSSIAN TWIST (40 SEG)
https://www.youtube.com/shorts/aRUMRbl7KS4
SUPER SET #1 :
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)(20 - 25 min)
a) HIP THRUST (10 a 12 REP)
https://www.youtube.com/shorts/XZ52CZnPKq4
b) BOX JUMP (10 a 12 REP)
https://www.youtube.com/shorts/hDiQD4xhVDw
SUPER SET #2:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) INCLINE PUSH UP (15 a 20 REP)
https://www.youtube.com/shorts/Mc-Kdwnx_M8
b) BANDED TRICEP EXTENSIONS (12 a 15 REP)
https://www.youtube.com/shorts/wbUFqmZi1jY
SUPER SET #3 :
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) PULL UPS (8 a 10 REP)
https://www.youtube.com/shorts/Oi3bW9nQmGI
b) SINGLE LEG RDL (12 a 15 REP)
https://www.youtube.com/shorts/DsURh0yZ054
c) BANDED SHOULDER PRESS (10 a 12 REP)
DIA #3 (LOW BODY)
NOTA: EJECUTAR LOS EJERCICIOS SEGUN EL OREDEN UNO SEGUIDO DEL OTRO EJMP (a + b + c)
Y RALIZAR (3 a 4 SET) POR EJERCICIO
PREPARARACION DEL CORE
TIEMPO MAXIMO TOTAL (10 - 15 min)
a) MOUNTAIN CLIMBERS (40 SEG)
https://www.youtube.com/shorts/r2LKWUlCczs
b) RUSSIAN TWIST (40 SEG)
https://www.youtube.com/shorts/aRUMRbl7KS4
c) AB WHEEL ROLLOUT (40 SEG)
https://www.youtube.com/shorts/pTOsnzYMiXc
SUPER SET #1:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) SIGLE LEG HIP THRUST (10 a 12 REP)
https://www.youtube.com/shorts/GqVK-IKtZaU
b) SINGLE LEG JUMP (8 a 10 REP)
https://www.youtube.com/shorts/QIDydBpjEcQ
SUPER SET #2:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) GOBLET LATERAL LUNGE (10 a 12 REP)
https://www.youtube.com/watch?v=6DMXBtF_Spg
b) SINGLE LEG LATERAL JUMP (8 a 10 REP)
https://www.youtube.com/watch?v=JJxDPKYl1XA
SUPER SET #3:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) CALF RISES (15 a 20 REP)
https://www.youtube.com/shorts/haHcBAd637E
b) WALKING LUNGE (10 a 12 REP)
https://www.youtube.com/shorts/xPzikhQSEAs
c) SUPINE BANDED HIP ADD (10 a 12 REP) FOR EACH
DIA #4 (UPPER BODY)
NOTA: EJECUTAR LOS EJERCICIOS SEGUN EL OREDEN UNO SEGUIDO DEL OTRO EJMP (a + b + c)
Y RALIZAR (3 a 4 SET) POR EJERCICIO
PREPARARACION DEL CORE :
TIEMPO MAXIMO TOTAL (10 - 15 min)
a) ALTERNATE CRUNCH (40 SEG)
https://www.youtube.com/shorts/o23ooJR8jzU
b) SIDE PLANK OBLIQUE (40 SEG)
https://www.youtube.com/shorts/3V_tdAcOmaY
c) AB WHEEL ROLLOUT (40 SEG)
https://www.youtube.com/shorts/pTOsnzYMiXc
SUPER SET #1:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) INCLINE PUSH UP (15 a 20 REP)
https://www.youtube.com/shorts/Mc-Kdwnx_M8
b) DINAMIC PLANK H/F (40 SEG)
https://www.youtube.com/shorts/b6xojskd4p4
SUPER SET #2:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) TRICEPS DIPS (15 a 20 REP)
https://www.youtube.com/shorts/9llvBAV4RHI
b) BANDED TRICEP EXTENSIONS (12 a 15 REP)
https://www.youtube.com/shorts/wbUFqmZi1jY
SUPER SET #3:
TIEMPO MAXIMO TOTAL (15 - 20 - 25 min)
a) PULL UPS (8 a 10 REP)
https://www.youtube.com/shorts/Oi3bW9nQmGI
b) BURPEE PUSH UP (15 a 20 REP)
https://www.youtube.com/shorts/_8U5ykIEKeg
c) MOUNTAIN CLIMBERS (40 SEG)
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