Lunes Martes Mircoles

Dive Bomber Pushup 3 x 20 Walking High Kicks Dive Bomber Pushup

3x5 3x5
mts
Single-Leg Shoulder Bridge 3 x 20 Walking Samson Stretch Single-Leg Shoulder Bridge
3x5 3x5
mts
General Pullup 3 x 20 Bodyweight Walking Lunge General Pullup
3x5 3x5
mts
3x General Situp 3 x 20 Bear Crawl General Situp
3 x 10
10 mts
3x Bodyweight Squat 3:30 min Jog Bodyweight Squat
3 x 15
15
5x5 Back Squat 20 (40) Sprint 60% 5x5 Barbell Bench Press
4x Bent-Over Barbell Row 15 (45) Sprint 80% Incline Dumbbell Flye
12
4 x 10
4x Romanian Deadlift 10 (50) Sprint 100% Incline Dumbbell Bench Press
10
4x 4 x 2 Jog 5x5 Military Press
10 Neutral Narrow-Grip Low Row (30)
Leg Extension 4 x 30 Walking High Knees 5x8 J Press
3x mts
10 Leg Curl 4 x 30 Karaoke Plyometric Pushup
mts
4 x 10
4x Lying Straight Leg Raise 4 x 30 Side Shuffle Switch Pushup
12 mts
4x Bicycle Crunch 4 x 30 Back Pedal 4 x 12 Hanging Leg Raise
20 mts
4x Crunch Stretch 4 x 20 Butterfly Situp
20

Viernes Sbado Semanas

Dive Bomber Pushup 3 x 20 Walking High Kicks Semana 1
3x5
mts
Single-Leg Shoulder Bridge 3 x 20 Walking Samson Stretch Semana 2
3x5
mts
General Pullup 3 x 20 Bodyweight Walking Lunge Semana 3
3x5
mts
3x General Situp 3 x 20 Bear Crawl Semana 4
 10 mts
3x Bodyweight Squat 5 x 20 12-inch-high Forward Hops Semana 5
15 mts
5x5 Barbell Deadlift Single-leg Lunge Jump Semana 6
4x Pullup 4 x 10 Alternate Forward Semana 7
10 Lunge
5x5 Thrusters 4 x 15 Box Jump Semana 8
4x Lat Pulldown 4 x 10 Burpee
10
5x5 Barbell Power Clean 4 x 10 Box Jump Single Leg
4x Kettlebell Swing Squat Jump
15 4 x 10
4x8 Muscle-Ups Bodywieght Squat
4x V-Up Side Stretch
15
4x Oblique crunch Maha Mudra
15
4x Crunch Traingle pose
20