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Suspension Training

TABATA TIME

TABATA 1: Mountain Climber / Plank

TABATA 2: Push-ups / Squat

TABATA 3: Side Plank Right / Left

TABATA 4: Triceps / Crossing Lunge

TABATA 5: Plank rotations / Sit-ups

TABATA 6: Heissman / Jump Rope

TABATA 7: Russian Twist / Flutter Kicks

TABATA 8: Skaters / Butt Kicks

TABATA 9: Reverse crunch / Criss Cross

MOVE YOUR BODY

7 ROUNDS

20" High Knees

20" Mountain Climber

20" Plank

20" Jumping Jacks

20" Punches

20" Squat Hold Punches

60" Descanso

YES, YOU CAN

7 ROUNDS

10 Burpees

10 Up&Down Planks

20 Lunges

20 Push-ups

20 Squats

30 Mountain Climbers

30 Plank Jump In

KEEP IT STRONG

5 ROUNDS (2´rest betwen rounds)

30" Burpees

30" Squat Hold

30" High Knees

30" Burpees

30" Plank

30" Mountain Climbers

30" Burpees

30" Up&Down Planks

30" Spiderman

I LOVE TABATA

TABATA 1: Mountain Climbers / Plank

TABATA 2: Squat / Push-ups

TABATA 3: Jumping Jacks / Sit-ups

TABATA 4: Burpees / Wall Sit

TABATA 5: Lunge / Triceps

TABATA 6: Russian Twist / Heissman

WE ARE ON FIRE

5 ROUNDS

30 Jumping Jacks

5 Push-ups

30 High Knees

5 Burpees

30 sit-ups

5 Lunge (cada pierna)

30 Squat

5 Triceps

60" Wall Sit

KEEP GOING

20 Push-ups + 1 Sit-up

19 Push-ups + 2 Sit-ups

18 Push-ups + 3 Sit-ups

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.

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2 Push-ups + 19 sit-ups

1 Push-ups + 20 Sit-ups

I LOVE BURPEES

1 Burpees + 3 Push-ups + 5 Squats

2 Burpees + 3 Push-ups + 5 Squats

3 Burpees + 3 Push-ups + 5 Squats

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.

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15 Burpees + 3 Push-ups + 5 Squats

I WANT TO BREAK FREE

5 ROUNDS

20 Burpees

30 Push-ups

40 Sit-ups

50 Squats

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

NEVER ENOUGH

100 Push-ups

100 Pull-ups

100 Sit-ups

100 Squats

Fase 0

1ª RONDA: 30" ejercicio + 15" descanso

2ª RONDA: 45" ejercicio + 15" descanso

3ª RONDA: 60" ejercicio + 20" descanso

Heissman

Plank

Calf Raise Plie Squat

Push-ups

Mountain Climber

Russian Twist

Lunges

Keep going

100 Jumping Jacks

90 Butt Kicks

80 High Knees

50 Squat

40 Lunges

30 Sit-ups

20 Push-ups

It´s Tabata time

Tabata 1: Wall Sit / Skaters

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 Mountain Climber

12 Plank Jacks

12 Push-ups

12 Jump Squats

12 Jumping Jacks

12 Triceps

12 Criss Cross

12 Supermans

12 Plank Up&Down

12 Burpees

Never Give Up

3 ROUNDS

30" Squats

30" Jump Squats

60" Plank

30" Jumping Lunge

60" Side Plank Right

30" Push-ups

30" Mountain Climbers

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

3 ROUNDS

30 Criss Cross

20 Scissors Crunches

10 Sit-ups

30 Mountain Climber

20 Knee to Elbow Plank

10 Side Plank Hip Dips Right

10 Side Plank Hip Dips Left

30 Crunches

20 Push-ups

10 Crab Kicks each side

22/04/2020

3 ROUNDS

CIRCUIT 1

50 Jumping Jacks

15 Triceps

50 Squats

15 V-Sits

CIRCUIT 2

50 Mountain Climber

15 Push-ups

50 Criss Cross

15 Burpees

CIRCUIT 3

50 High Knees

15 Forward Lunges

50 Butt Kicks

15 Reverse Lunges

21/04/2020

1 ROUND

10 Push-ups

10 Push-ups + 10 Squat

10 Push-ups + 10 Squat + 10 Triceps

10 Push-ups + 10 Squat + 10 Triceps + 10 Lunge

10 Push-ups + 10 Squat + 10 Triceps + 10 Lunge + 10 Burpees

10 Push-ups + 10 Squat + 10 Triceps + 10 Lunge + 10 Burpees + 60" Plank 10 Push-ups + 10 Squat + 10 Triceps + 10 Lunge + 10 Burpees

10 Push-ups + 10 Squat + 10 Triceps + 10 Lunge

10 Push-ups + 10 Squat + 10 Triceps

10 Push-ups + 10 Squat

10 Push-ups

20/04/2020

4 Rounds

CIRCUIT 1 CIRCUIT 2

20" Squat 20" Push-ups

20" Hold Squat 20" Plank

20" Jump Squat 20" Inchworm

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

Jumping Jacks Squat

Mountain Climbers Push-up Jump Squat Reverse Lunges

Burpees Triceps

CIRCUIT 3 CIRCUIT 4

High Knees Plank

Plie Squats V- Sits

Forward Lunges Knee to Elbow Plank

Plank Up&Down Criss Cross

18/04/2020

2-4-6-8-10-12-14-12-10-8-6-4-2

Push-up

Jump Squat

Lunges

Burpees

Mountain Climbers

17/04/2020

5 ROUNDS

1 min. Jumping Jacks 1 min. High Knees

10 Push-up 10 Triceps

10 Plank Jump Ins 10 Jump Squat

10 Squats 10 Criss Cross

10 Lunges 10 Sit-ups

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 4: Plank / Burpees

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

14/04/2020 keep training

CIRCUIT 1 - 5 ROUNDS

20 Lunges (con cada pierna)

20 squats

10 push-ups

CIRCUIT 2 - 10 ROUNDS

10 Burpees

10 Sit-ups

13/04/2020 DAY 21

CIRCUIT 1

25 squats - 5 push-ups

20 squats - 10 push-ups

15 squats - 15 push-ups

10 squats - 20 push-ups

5 squats - 25 push-ups

CIRCUIT 2 - 7 ROUNDS

7 Burpees

7 Squats

7 Sit-ups

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

50 Reverse Crunch

100 Jumping Jacks

11/04/2020 DAY 19

6 Rondas: 30" work+10"rest

CIRCUIT 1: Burpees / Mountain Climbers

CIRCUIT 2: Squat / Push-ups

CIRCUIT 3: Jumping Jacks / Jump Squats

CIRCUIT 4: Triceps / Lunge

CIRCUIT 5: Jumping Lunge / High Knees

CIRCUIT 6: Up&Down Planks / Side Lunge

10/04/2020 DAY 18

3 ROUDS

15 Push-ups

25 Jump Squat

30 Sit-ups

10 Burpees

20 Triceps

20 Jumping Lunge

1´ Plank

09/04/2020 DAY 17

CIRCUIT 1 CIRCUIT 2

25 Burpees 50 High Knees

50 Mountain Climbers 25 Burpees

2´ Jumping Rope 10 Push-ups

20 Squat 20 Lunges

CIRCUIT 3 CIRCUIT 4

20 Jump Squat 20 Sumo Squat

50 Oblicues 20 Reverse Crunch

25 Burpees 1´ Plank

20 Jumping Lunge 25 Burpees

08/04/2020 DAY 16

50 Squat

10 Burpees

40 Sit-ups

10 Burpees

30 Lunges

10 Burpees

20 Triceps

10 Burpees

60 sec. Plank

10 Burpees

20 Triceps

10 Burpees

30 Lunges

10 Burpees

40 Sit-ups

10 Burpees

50 Squats

07/04/2020 DAY 15

100 Push-ups

200 Jumping Jacks

300 Squat

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

05/04/2020 DAY 13

20-18-16-14-12-10-8-6-4-2

Burpees & Sit-ups

04/04/2020 DAY 12

3 ROUNDS

10 Burpees

10 Push-ups

10Reverse Crunch

20 Squats

20 High Knees

20 Speed Skaters

30 Moutain climbers

30 Jumping Jacks

60" Plank

03/04/2020 DAY 11

20 ROUNDS

5 Triceps

10 Push-ups

15 Squats

20 High Knees

02/04/2020 DAY 10

10 Burpees

20 Push-ups

30 Squats

40 Jumping Jacks

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

5 RONDAS

10 Burpees

20 Squats

30 Mountain Climber

40 Lunges

50 Jumping Jacks

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)

80Russian Twist

70 sec.Plank

60 Squat Jump

50 Burpees

40 Sit-ups

30 Commandos

20 Triceps

10 Squat

28/03/2020 DAY 5

2 rounds

100Jumping rope oJamping Jacks

50 Squat

100 Jumping rope o Jamping Jacks

40 Sit-ups

100 Jumping rope o Jamping Jacks

30 Triceps en pared

100 Jumping rope o Jamping Jacks

20 Push-ups

100 Jumping rope o Jamping Jacks

10 Burpees

27/03/2020 DAY 4

12 rounds of 12 reps

Squat

Sit-ups

Lunge

26/03/2020 DAY 3

REPS : 50 - 40 - 30 - 20 - 10

Oblicuos

Sit-ups

Russian Twist

Push-ups

Plank

Shoulder Bridge

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

18/03/2020 workout

15 AMRAP- 3 Rondas - 15´EMOM

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)

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