Suspension Training
TABATA TIME
TABATA 1: Mountain Climber / Plank
TABATA 3: Side Plank Right
/ Left
TABATA 4: Triceps
/ Crossing Lunge
TABATA 5: Plank rotations
/ Sit-ups
TABATA 7: Russian Twist
/ Flutter Kicks
TABATA 8: Skaters
/ Butt Kicks
TABATA 9: Reverse crunch
/ Criss Cross
MOVE YOUR BODY
KEEP IT STRONG
5 ROUNDS (2´rest betwen rounds)
30" Burpees
30" Squat Hold
30" High Knees
30" Burpees
30" Plank
30" Burpees
30" Up&Down Planks
30" Spiderman
I LOVE TABATA
TABATA 1: Mountain Climbers /
Plank
TABATA 3: Jumping Jacks / Sit-ups
TABATA 6: Russian Twist /
Heissman
FIRST OUTDOOR TRAINING
4 ROUNDS
300 MTRS. SPRINT (tan rápido como puedas)
25 Push-ups
300 MTRS. SPRINT (tan rápido como puedas)
25 Squats
300 MTRS. SPRINT (tan rápido como puedas)
25 Triceps Dips
300 MTRS. SPRINT (tan rápido como puedas)
25 Box Jump
300 MTRS. SPRINT (tan rápido como puedas)
25 Lunge Walks
Fase 0
1ª RONDA: 30" ejercicio + 15" descanso
2ª RONDA: 45" ejercicio + 15" descanso
3ª RONDA: 60" ejercicio + 20" descanso
Keep going
It´s Tabata time
Tabata 2: Side Plank
/ Jumping Lunge
Tabata 3: Shoulder Bridge
/ Frog Jump
Tabata 4: Sumo Squat
/ Jab Cross
Tabata 5: Lunge
/ Plank Jump In
Tabata 6: Superman
/ Criss Cross
Let´s do it
5 ROUNDS
12 Squats
12 Side Lunge
12 Plank Jacks
12 Push-ups
12 Jump Squats
12 Triceps
12 Criss Cross
12 Supermans
12 Burpees
Never Give Up
3 ROUNDS
30" Squats
30" Jump Squats
60" Plank
30" Jumping Lunge
60" Side Plank Right
30" Push-ups
60" Side Plank Left
30" Alt.Side Lunge
30" Skater Lunges
60" Elbows Plank
30" Jumping Jacks
30" Air Jacks
60" Spiderman Plank
Keep Training
22/04/2020
3 ROUNDS
CIRCUIT 1
15 Triceps
50 Squats
15 V-Sits
CIRCUIT 2
15 Push-ups
50 Criss Cross
15 Burpees
CIRCUIT 3
50 High Knees
50 Butt Kicks
20/04/2020
4 Rounds
CIRCUIT 1 CIRCUIT 2
20" Hold Squat
20" Plank
20" Hold Squat
20" Plank
CIRCUIT 3 CIRCUIT 4
20" Lunge Right
20" Sit-ups
20" Lunge Hold
20" Hollow Rock Hold
20" Lunge Left
20" Criss Cross
20" Lunge Hold
20" Hollow Rock Hold
19/04/2020
1 Round: 30" ejercicio + 30" descanso
1 Round: 45" ejercicio + 15" descanso
1 Round: 50" ejercicio + 10" descanso
CIRCUIT 1 CIRCUIT 2
CIRCUIT 3 CIRCUIT 4
18/04/2020
17/04/2020
5 ROUNDS
1 min. Jumping Jacks 1 min. High Knees
10 Plank Jump Ins 10 Jump Squat
10 Squats 10 Criss Cross
1 min Jumping Jacks 1 min. Butt Kicks
16/04/2020
TABATA 1: Push-up
/ Jump Squat
TABATA 2: Sit-ups /
Mountain Climber
TABATA 3: Squat
/ Jumping Jacks
TABATA 5: Leg Raises
/ Run In Place
TABATA 6: Reverse Crunch /
Sumo Squat
15/04/2020
CIRCUIT 1 - 3 ROUNDS
50 squats
10 Burpees
10 Sit-ups
60" High Knees
10 Burpees
30 Lunges
20 Sumo Squat
60" Butt Kicks
10 Burpees
12/04/2020 DAY 20
CIRCUIT 1 CIRCUIT 2
100 Jumping Jacks 100 Oblicues
50 Squats 50 Russian Twist
100 High Knees
100 sec. Plank
50 Lunge Right 50 Sit-ups
100 Jumping Jacks 100 Mnt. Climbers
50 Lunge Left 50 Leg Rise
100 High Knees
50 Sumo Squat
100 Jumping Jacks
50 Push- ups
100 High Knees
100 Jumping Jacks
11/04/2020 DAY 19
6 Rondas: 30" work+10"rest
CIRCUIT 1: Burpees
/ Mountain Climbers
CIRCUIT 3: Jumping Jacks
/ Jump Squats
CIRCUIT 5: Jumping Lunge
/ High Knees
CIRCUIT 6: Up&Down Planks
/ Side Lunge
10/04/2020 DAY 18
09/04/2020 DAY 17
CIRCUIT 1 CIRCUIT 2
50 Mountain Climbers
25 Burpees
2´ Jumping Rope 10 Push-ups
CIRCUIT 3 CIRCUIT 4
20 Jump Squat
20 Sumo Squat
50 Oblicues 20 Reverse Crunch
20 Jumping Lunge
25 Burpees
07/04/2020 DAY 15
06/04/2020 DAY 14
2 Rounds
Tabata 1: Burpees / Jumping Jacks
Tabata 2: Squat /Mountain Climber
Tabata 3: Russian Twist
/ Plank Jacks
Tabata 4:Jumping Lunge/ Push-ups
04/04/2020 DAY 12
03/04/2020 DAY 11
02/04/2020 DAY 10
20 Push-ups
15 Burpees
25 Push-ups
35 Squats
45 Jumping Jacks
20 Burpees
30 Push-ups
40 Squats
50 Jumping Jacks
25 Burpees
35 Push-ups
45 Squats
55 Jumping Jacks
30 Burpees
40 Push-ups
50 Squats
60 Jumping Jacks
01/04/2020 DAY 9
31/03/2020 DAY 8
90 sec. Jumping Jacs 90 sec. Jumping Jacs
50 Lunges 40 Lunges
50 Push-ups 40 Push-ups
50 Sit-ups 40 Sit-ups
90 sec. Jumping Jacs 90 sec. Jumping Jacs
30 Lunges 20 Lunges
30 Push-ups. 20 Push-ups
30 Sit-ups 20 Sit-ups
90 sec. Jumping Jacs
10 Lunges
10 Push-ups
10 Sit-ups
30/03/2020 DAY 7
4 RONDAS
50 Jumping Jacks
2 min run in place (correr en el sitio)
15 Push-ups (fondos de pecho)
2 min run in place
40 Squats (sentadillas)
1 min run in place
25 Jumping Jacks
1 min run in place
29/03/2020 DAY 6
100 Jumping Jacks
90 Lunges(45 con cada pierna)
70 sec.Plank
60 Squat Jump
50 Burpees
40 Sit-ups
30 Commandos
20 Triceps
10 Squat
26/03/2020 DAY 3
25/03/2020 DAY 2
4 REPS
60 sec. Mountain Climber
30 sec. Squat
60 sec. Mountain Climber
30 sec. High Knees
60 sec. Mountain Climber
30 sec. Jumping Lunge
60 sec. Mountain Climbers
30 sec. Push-ups
60 sec. Mountain Climber
24/03/2020 DAY 1
3 REPS
60 sec. Jumping Jacks
15 Squats
60 sec. Jumping Jacks
15 Push-ups
60 sec. Jumping Jacks
15 Lunges (with each leg)
60 sec. Jumping Jacks
15 Triceps (on the wall)
60 sec. Jumping Jacks
15 Sit-ups
23/03/2020 workout
REPETICIONES: 10-9-8-7-6-5-4-3-2-1
BURPEES
PUSH-UPS
(fondos de pecho)
SQUAT (sentadilla)
LUNGE (con cada pierna)
SHOULDER TAPS (en tabla, tocar el hombro con la mano contraria)
JUMP SQUAT (sentadilla con salto)
SIT-UPS
16/03/2020 warm-up
Tabata: 8 rondas compuestas por intervalos de 20" de ejercicio y 10" de descanso. En este caso alternamos dos ejercicios:
- High Knees
- Mountain Climber
16/03/2020 workout
5 RONDAS:
- 20 Squat (sentadillas)- 60 Mountain Climber- 20 Jump Squat- 20 Leg Rise- 20 Russian Twist- 20 Sit-ups- 20 Plank hand 2 shoulder (mano al hombro)