PERSONAL TRAINING 

WARM UP - GENERAL 
EXERCISE PICTURE 

20 rep. Jumping jacks​:Standing, with arms and legs

together, he jumps open his arms on the cross and legs
at shoulder height.

15 sec. knees up:​Run very high knees, with a high

frequency, and moving little.

5 rep. Burpees:​ ​When you are stand ,you must to do

a push-up and then a jump.

5 rep. Clean only without discs. 

Take a bar at the knees and bring it to the chest area
with the correct technique.

5 rep. Pull - up​.​ Hang yourself from a bar and raise

your whole body only with the strength of your arms
and back.

SPECIFIC WARM UP- LEG 

EXERCISE  PICTURE

20 seconds​.​Stretch of quadriceps.​Take the leg

and take it to the gluteus

7 rep.SQUAT​ :​Standing you must lower your buttocks

to the knees, bending the knees at an angle of 90
degrees.
7 rep. Box Jump.  
You must jump on top of the box.

20 seconds of ​adductor stretching 

Open your legs as much as you can and push your body to the
ground until it touches the ground with the hands.

 
CORE SESSION 1.​ ​3 sets of: 
30 SECOND FRONTAL PLANK​ - 
Keep straight body only supporting the forearms and the foot
tips.

30 SECOND LATERAL PLANK- 

Is the same that a plank,but with a lateral position and training
the external obliques.

12 rep. SUPERMAN - 
In quadruped, you must put your arm and the opposite leg
straight while pushing hard.

20 rep. Sit up -
Lying down and with your knees bent up to touch the floor in
front of the knees with your hand.

CORE SESSION 2  

SUPERSET - 1 SET: 

10 rep.LEGS ELEVATION - to the navel 

 
Hung on a fixed bar and with the straight body you must raise the
legs to the height of the navel.   
10 rep.LEGS ELEVATION - to the pectoral 
 
Hung on a fixed bar and with the straight body you must raise the
legs to the height of the pectoral. 
 
10 rep.LEGS ELEVATION - to the bar 
Hung on a fixed bar and with the straight body you must raise the
legs to the height of the bar..   

SUPERSET - 3 SET , REST 45 sec.   

12 rep.THE SCALER- 
supporting the hands and the tips of the feet, raise the
knee towards the opposite elbow.
   
20 sec. SCCISORS- 
Lying down you have to raise and lower your legs alternately at a
height of half a meter from the ground
   
 
CORE SESSION 3 
2 sets of: 
12 rep.ABDOMINAL ROLLER- 
With this “wheel” you must to put on knees and balance your
body with the wheel.  
20 sec. 
With the help of a pike to stabilize the upper train, turn the legs
on both sides turning the waist. For greater intensity, extend the
legs.  
 
20 sec.DONKEY KICK- 
Hold the position to quadruped without resting the knees for a
few seconds. The exercise is more intense to stay in 3 supports
by raising an alternative leg.   

12 rep.​ELEVATION OF LEGS WITH FITBALL- 

Lying down, with a fitball between the legs take them to a
position of 90 degrees  
 
CORE SESSION 4 - To combined with strenght. 
4 SETS OF: 

10 rep.LEGS ELEVATION - to the navel 

 
Hung on a fixed bar and with the straight body you must raise the
legs to the height of the navel. 

3O sec. FRONTAL PLANK - 

Keep straight body only supporting the forearms and the foot tips.   
 
 
CORE SESSION 5  
2 SETS OF: 

​8 REP-60%.HOOKS WITH PULLEY- 

Catch the pulley and ​bring the elbows to the knee same as in the
photo.  

12 rep.60% RUSSIAN TWIST- 

By rotating with your abs from side to side, you are firing up the
muscle fibers around your waist as well as pulling in the lower abs
for a strong  
12 rep.LEGS ELEVATION 
Lying ​bring the legs up to form a 90 degree angle.
 
 
25 SECOND LATERAL PLANK- 
Is the same that a plank,but with a lateral position and training the
external obliques.
 
STRENGTH SESSION 1 
Superset ​10 rep. 4 sets. (The ​weight is for my trainings) 
SUPERSET= EXERCISES IN GREEN 

SHOULDER PRESS 7.5 kg for dumbbell 

Sit in a bench up the dumbells until put them 
together 
 
BICEPS CURL 8 KG FOR DUMBBELL 
Standing with a dumbbell in each hand up the dumbbell 
to the shoulder.   
SQUAT + SHOULDER PRESS 8 kg FOR 
DUMBBELL 
Realice an squat with the dumbells in the hand 
supported in the shoulder and when up the body realice 
a shoulder press standing.   
PECTORAL FLY 60% 12 REP. 
 
with the straight body push with the chest. 
 
TRICEPS WITH PULLEY 6O% 12 REP 
With the arms stuck to the torso, we made an extension 
of the elbows, taking the handle of the pulley down   
PRESS OF GASTROCNEMIUS 70% 8 REP 
Realice a complete movement with the ankles to 
get strength in the gastrocnemius    
 
STRENGTH SESSION 2 
 
1O min. BOXING 
 
12 10 10 8 CHEST PRESS - weight ascendent 
The weights should come towards the height of the 
middle of the chest and up together.   

12 10 10 8 ​MILESTONE TO THE CHEST​ - weight 

ascendent 
Take the bar to the chest.   
 
4x10 BOX JUMP 
Jump to the box and straight the body when 
you re in the top of the box. 
 
 
4x12 ​PUSH UPS 
With the body straight up and down in a controlled 
manner, as in the photo 
   
4x10 ROWING  
With the straight body take the triangle to the 
chest.   

 
1O min. BOXING 
 
 
STRENGTH SESSION 3 
100% of ​weight training 4x3 

 
TRICEPS WITH PULLEY -55 kg (My RM) 
With the arms stuck to the torso, we made an extension 
of the elbows, taking the handle of the pulley down   
BENCH PRESS -65kg. 
The weights should come towards the height of the 
middle of the chest and up together.   

ROWING - 75 kg. 
With the straight body take the triangle to the 
chest.   

BICEPS CURL WITH Z BAR -30 kg 

Standing with the bar in each hand up the bar to the 
shoulder. 
 
DEADLIFT - 95 kg. 
Lift a bar from the floor to the waist. 
 
CHEST PRESS IN MACHINE - 82 kg. 
Push with effort since 90 degrees until a right 
angle. 
 
PECTORAL FLY- 55 kg. 
with the straight body push with the chest. 

 
SQUAT - 100 kg​ :​Standing you must lower your
buttocks to the knees, bending the knees at an angle of
90 degrees and up with the bar.

 
STRENGTH SESSION 4 - PECTORAL 
BENCH PRESS 3x10 60% 
The weights should come towards the height of the 
middle of the chest and up together.   

CHEST OPENINGS 3X12 60% 

Lying in a bank , open and close the arms until 
put together the dumbells.   
INCLINED CHEST PRESS 3X10 60% 
The weights should come towards the height of the 
middle of the chest and up together. 

 
PULLEY CROSSING 3X10 70% 
From below, raise the pulley to chest height, with the 
straight body 
 
 
 
STRENGTH SESSION 5 - LEGS AND GLUTEUS - 3 SETS FOR 
EXERCISE. 
SQUAT 70% 8 REP 
Standing you must lower your buttocks to the 
knees, bending the knees at an angle of 90 
degrees and up with the bar. 
DEADLIFT - 70% 8 REP 
Lift a bar from the floor to the waist. 
 
PRESS OF GASTROCNEMIUS 70% 8 REP 
Realice a complete movement with the ankles to 
get strength in the gastrocnemius    
HIP THRUST 70% 8 REP 
supporting the back on the bench and having the bar in 
the hip and the legs in 90 degrees, raise the bar to the   
height of the head. 

LEG EXTENSION 70% 8 REP 

 
Elevate the legs until 180 degrees. 

 
 
ENDURANCE SESSION 1 
RUNNING. 
Maintain a rhythm of 6 min and 30 seconds/km (more or 
less) for 7 or 8 km.   
 
ENDURANCE SESSION 2  
 
SWIM. 
The objective is swim 1 km in 25 or 30 minutes. 
 
 
ENDURANCE SESSION 3 
 
BIKING. 
Maintain a rhythm of 4 min/km (more or less) for 15 km. 
 
 
MY TRAINING APP : 

 
 
El siguiente plan de entrenamiento lo he estado realizando 
durante estas 3 últimas semanas , aunque con algunas 
variaciones en algunos de esos días. 
 MY TRAINING PROGRAMME PLANNING 
MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY 

CORE 1  STRENGTH 2  STRENGTH 3  END. 2  END. 1  STRENGTH 1  CORE 3 

STRENGTH 4  END. 1  STRENGTH 5 +  STRENGTH 1  END. 3  CORE 2  CORE 1 

CORE 4 

STRENGTH 2  END.1  CORE 5   STRENGTH 4  STRENGTH 1  CORE 3  END 3