Spanish Workout Program

Programa de 4 semanas
Semana #1
Semana 1/Dia 1! Esta es la parte cardio (20 min con descansos entre round de 1:30)
30 jumping jacks
30 alternating high knees
30 butt kicks
10 jump squats
20 mountain climbers
Joa.nat workouts © 20 front to back quick hops Joa.nat
workouts ©Este el workout (3-5 rounds descanso de 1:30 entre round)
15 donkey kicks
15 hydrants
12 side leg raises (each leg)
12 pushup or modified push up
12 chair dips
20 plank alternating shoulder taps
20 alternating mountain climbers (suave)
30 jumping jacks
20 side to side quick hops
10 frog jumps
20 alternating speed skaters
Joa.nat workouts © 30 sec plank hold Joa.nat
20 standing back leg raises (each leg)
20 donkey kicks
10 pushup or modified push up
10 lying superman
20 reverse plank alternating kicks
15 lying leg raises
20 alternating forward lunges
20 front and back quick hops
20 alternating front kicks (contrae el abdomen)
20 butt kicks
©
Joa.nat workouts 20 lying or standing side to side ankle raises Joa.nat
20 squats
12 chair dips
20 alternating curtsy lunges
10 burpees
20 hydrants
20 bicycle crunches
20 wall pushups
20 squatted side to side taps
10 jump squats
20 speed skaters
20 lying or standing side to side ankle raises
Joa.nat workouts © 30 jumping jacks Joa.nat
20 donkey kicks
10-12 pushups or modified pushups
20 alternating alternating step ups
20 squats
12 lying supermans
20 mountain climbers (paso rapido)
30-45 segundos de wall sits
20 high knees
40 jumping jacks
20 speed skaters
20 bicycle crunches
Joa.nat workouts © 20 alternating lunges Joa.nat
20 hydrants
20 back leg lifts
10 burpees
20 step ups
18-20 pop out squats
Semana #2
20 wall pushups
10 jump squats
20 speed skaters
20 donkey kicks (cada pierna)
20 floor hips thrusts
15 floor single leg hip thrust (cada pierna)
20 standing side leg raises (cada pierna)
10 push ups
30-45 plank holds
40 jumping jacks
10 jump squats
10 down ups
30 butt kicks
Joa.nat workouts © 20 alternating high knees Joa.nat
10 elbows to plank movimiento repetitivo
20 donkey kicks
15 hydrants
10 push ups
20 floor hip thrust
20 standing or lying alternating ankle reaches
30 segundos plank holds
20 high knees
40 jumping jacks
20 speed skaters
20 bicycle crunches
20 squats
15 standing back leg raises (cada pierna)
20 plank alternating leg raises
20 alternating opposite elbow to knee touches (paso suave/contrae el abdomen)
15 lying side leg raises (cada pierna)
20 walking lunges
10 chair dips
30 jumping jacks
10 frog jumps
Joa.nat workouts © 30 sec plank hold Joa.nat
20 floor hips thrusts
15 floor single leg hip thrust (cada pierna)
20 standing side to side ankle reaches
20 sumo squats
10 push ups
20 alternating plank reach throughs
20 swimmers
10 jump squats
20 elbows to plank
30 jumping jacks
Joa.nat workouts © 10 tuck jumps Joa.nat
12 standing walkouts to push up and up
15 lying supermans
20 alternating jump switch lunges
15 lying toe reaches (las piernas derechas en el aire)
10 opposite leg, opposite arm leg planks
Semana #3
15 pop out squats
20 speed skaters
20 plank to elbows
Joa.nat workouts © 10 burpees Joa.nat
15 standing back leg raises (cada pierna)
20 lying side leg lifts (cada pierna)
20 standing overhead side crunch (cada lado)
15 plank reach throughs
20 sumo squats
12 chair dips
30-1 min plank hold
20 high knees
40 jumping jacks
20 speed skaters
20 bicycle crunches
12 side plank hip dips (cada lado
20 alternating alternating step ups
20 pop out squats
20 alternating forward lunges
30 jumping jacks
12 frog jumps
30 butt kicks
10 burpees
Joa.nat workouts © 20 mountain climbers Joa.nat
20 scissors crunch
20 russian twists
15 single leg hip thrust (cada pierna)
20 squats
12 push ups
20 alternating curtsy lunges
10 jump squats
20 star jumps
30 high knees
20 speed skaters
20 butt kicks
Joa.nat workouts © 20 mountain climbers Joa.nat
20 hydrants
15 alternating plank reach throughs (cada lado)
20 squats
10 single arm wall pushup (cada brazo)
20 step ups
20 wall pushups
10 jump squats
20 speed skaters
20 alternating mountain climbers (suave y controlando el movimiento de la pierna
hacia el pecho)
15 reverse plank kicks (cada lado)
12-15 jump squats
15 standing single leg row (cada pierna)
12 pushups
45-60 segundos wall sits
Semana #4
20 pop out squats
20 mountain climbers
10 tuck jumps
Joa.nat workouts © Joa.nat
12 chair dips
20 step ups (cada pierna)
15 lying leg lifts
20 alternating lunges
30 lying flutter kicks (o 30 segundos)
40 jumping jacks
10 jump squats
10 down ups
30 butt kicks
Joa.nat workouts © 20 alternating high knees Joa.nat
20 squats
12 front lunge to side lunge (cada pierna)
20 lying supermans
20 alternating side to side ankle reaches
12-15 push ups
10 floor hips thrusts (aguantalo arriba por 15 segundos)
30 russian twists
10 burpees
20 bicycle crunches
20 wall push ups
30 jumping jacks
Joa.nat workouts © 10 jump squats Joa.nat
20 alternating windmills
20 mountain climbers (paso suave)
30 floor flutter kicks (o 30 segundos)
12-15 push ups
10 front jump lunge to back lunge (cada pierna)
20 front and back quick hops
20 alternating front kicks (contrae el abdomen)
20 butt kicks
20 sumo squats
15 over head side ab crunch (cada pierna)
20 standing back leg lift (cada pierna)
15 chair dips
15 single leg row (cada pierna)
20 standing side leg raises (cada pierna)
15 floor hip thrust (contrae el abdomen, aguanta 15 segundos en la ultima)
20 high knees
40 jumping jacks
20 bicycle crunches
20 alternating lunges
20 step ups (cada pierna)
15 single leg hip thrusts (cada pierna)
20 pushup to plank paso repetitivo
15 plank jacks
20 alternating opposite elbow to knee touches
20 squats
12-15 push ups

Spanish Workout Program

Uploaded by

Copyright:

Available Formats

Spanish Workout Program

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Spanish Workout Program

Uploaded by

Copyright:

Available Formats

Programa de 4 semanas

You might also like

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.