@SPACE.

TRAINER

CUARENTE
PERSONAL INFORMATION INTENSITY CHART
Name: NAME █ No exertion at all
Gender: FEMALE █ Extremely light
Height M: 1.75 █ Very light
Weight KG: 59 █ Light
Age: 37 █ Somewhat hard
GOAL: █ Hard(heavy)
Injuries/Diseases: █ Very Hard
Other: -- █ Extremely hard
█ Maximal exertion

GOAL EXERCISE PLAN: Acondicionamiento Físico General

WEEK 1: 09-15 March 2020

WARM UP
CARDIOVASCULAR
MONDAY
MONDAY
TUESDAY
TUESDAY
WEDNESDAY
WEDNESDAY
THURSDAY
THURSDAY
FRIDAY 1x WARM UP 2x H █
FRIDAY
SATURDAY 1x WARM UP 2x I █
SATURDAY
SUNDAY 1x WARM UP
SUNDAY

WEEK 2: 16-22 March 2020

WARM UP
CARDIOVASCULAR
MONDAY 1x WARM UP 2x J █
MONDAY
TUESDAY 1x WARM UP 2x H █
TUESDAY
WEDNESDAY 1x WARM UP
WEDNESDAY
THURSDAY 1x WARM UP 2x I █
THURSDAY
FRIDAY 1x WARM UP
FRIDAY
SATURDAY 1x WARM UP J+I█
SATURDAY
SUNDAY 1x WARM UP
SUNDAY

WEEK 3: 23-29 March 2020

WARM UP
CARDIOVASCULAR
MONDAY 1x WARM UP 2x J █
MONDAY
TUESDAY 1x WARM UP 2x H █
TUESDAY
WEDNESDAY 1x WARM UP
WEDNESDAY
THURSDAY 1x WARM UP 2x I █
THURSDAY
FRIDAY 1x WARM UP
FRIDAY
SATURDAY 1x WARM UP J+I█
SATURDAY
SUNDAY 1x WARM UP
SUNDAY
ENTENA FIT Por Guillermo Rojo

o exertion at all LOAD PROGRESSION

tremely light

95
TRAINING VOLUME

90
mewhat hard
85
80
tremely hard 75
1 2 3
aximal exertion
WEEKS

MAIN PART
RESISTANCE CORE

2x R █

2x A █
2x B █ 2x S █

MAIN PART
RESISTANCE CORE
2x C █

2x R █

2x B █ 1x S █

2x D █

A+B█ 2x T █

C+D█

2x B █ 2x S █

MAIN PART
RESISTANCE CORE
2x C █

2x R █

2x B █ 1x S █

2x D █

A+B█ 2x T █

C+D█

2x B █ 2x S █
 1 80
2 85
3 90
Por Guillermo Rojo 4 90
5
6
7
8
9
10
11
SSION 12 80

3 4
WEEKS

MALE
FEMALE

COOLDOWN
SPECIFIC

FLEXIBILITY

FLEXIBILITY
DANCING!! █ FLEXIBILITY

COOLDOWN
SPECIFIC
FLEXIBILITY

FLEXIBILITY

DANCING!! █ FLEXIBILITY

FLEXIBILITY

FLEXIBILITY

FLEXIBILITY

DANCING!! █ FLEXIBILITY

COOLDOWN
SPECIFIC
FLEXIBILITY

FLEXIBILITY

DANCING!! █ FLEXIBILITY

FLEXIBILITY

FLEXIBILITY

FLEXIBILITY

DANCING!! █ FLEXIBILITY
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
GENERAL CONDITIONING
 GENERAL STRENGTH TRAINING
RESISTANCE:CIRCUIT A RESISTANCE:CIRCUIT B RESISTANCE:CIRCUIT C
REPS/TIME EXERCISE REPS/TIME EXERCISE REPS/TIME
15 1/2 SQUAT 20 SPLIT SQUAT 15
20 TRICEPS DIP 12 PLANK INTO PUSHUP 10 each
20 LUNGES 20 BENCH RAISE (CHAIR) 20
12 PUSH-UPS 15 MOUNTAIN PUSHUPS 40"
20 HEEL RAISE 30" ISOMETRIC HEEL RAISE 1
60" ISOMETRIC SQUAT 20 SIDE SQUAT 20
20 SUPINE HIP EXT BOTH LEGS 12 SUPINE HIP EXT ONE LEG

CARDIOVASCULAR CIRCUITS HIIT

CARDIOVASCULAR:CIRCUIT H CARDIOVASCULAR:CIRCUIT I
REPS/TIME EXERCISE REST REPS/TIME EXERCISE REST
30" HIGH SKIPPIN 10" 15 SQUAT JUMP 10"
10 BURPEES 10" 30" FEET TO BUTT 10"
30" JUMPING JACK10" 20 MOUNTAIN CL10"
10 JUMPS KNEES 10" 14 SIDE TO SIDE 10"
20" STATIC SPRINT10" 20" STATIC HEIDI 10"
20" PLANK JACKS 90" 14 10M SIDE TO 90"

CORE CIRCUITS
CORE:CIRCUIT R CORE:CIRCUIT S
REPS/TIME EXERCISE REST REPS/TIME EXERCISE REST
30" FRONT PLANK 45" FRONT PLANK HAND
30 SUPINE BRIDGE 20 SUPINE BRIDGE HAND
30" SIDE PLANK RIGHT 45" SIDE PLANK HAND RIGHT
30 PRONE SWIMMER 15 SUPINE LEG RAISE
30" SIDE PLANK LEFT 45" SIDE PLANK HAND LEFT
30" SUPINE PLANK 40"(5-5) SUPINE PLANK HAND ONE LE

FLEXIBILITY
STATIC STRETCHING
REPS/TIME EXERCISE
10 " each STANDING QUADRICEPS
10 " each STANDING BENCH HARMSTRING
10 " each STANDING TRICEPS
10 " each STANDING BICEPS
10 " each STANDING DELTOID
10 " each STANDING GASTROC AND SOLEUS
10 " each STANDING ADDUCTORS
10 " each SEATED ABDUCTORS
25" LYING BACK

WARM-UP
STATIC STRETCHING
REPS/TIME EXERCISE
10 " ARM CIRCLES FORWARD
10 " ARM CIRCLES BACKWARD
10 " OPEN-CLOSE ARMS
10 " HALF SQUATS
10 " PELVIC CIRCLES
10 " each leg HIP ABDUCTIONS
10 " each leg DONKEY KICKS
ESISTANCE:CIRCUIT C RESISTANCE:CIRCUIT D
EXERCISE EQUIPMENT REPS/TIME EXERCISE EQUIPMENT
PRESS SQUAT BAG + KGS 20 RUSSIAN LUNGBAG + KGS
TRIPLE BUTTE 1-3KG DUMBELL 12 SPIDERMAN P
HIP THRUST BAG + KGS 15-20" WALKING LITT
ISOMETRIC SQBAG + KGS 20" SUPINE FAST E
HAND WHEEL ( 15-20" ISOMETRIC PU
SIDE BENCH LE

CARDIOVASCULAR:CIRCUIT J
REPS/TIME EXERCISE REST
30 SPLIT JUMP 20"
30" JUMPING MOU20"
30" CROSS BODY J20"
20 PLANK TOE TA20"
60 POGO JUMP 90"

CORE:CIRCUIT T
REPS/TIME EXERCISE REST
20 UP AND DOWN FRONT PLANK
20 UP AND DOWN SIDE PLANK RIGHT
10 BEAR WALKOUT
20 UP AND DOWN SIDE PLANK LEFT
20 UP AND DOWN SUPINE PLANK
20" HIGH CRAB WALK

DANCING
1. https://www.youtube.com/playlist?list=PLOnwnG1i7bN8JXZOl5yjkhSIoylWVqifW
2. Elegir una canción
3. Crear una coreografía con ejercicios de los circuitos propuestos
4. Haz el mejor baile de tu vida
5. Si quieres, puedes grabarte y subir el video de tu coreo a las redes.
No te olvides de etiquetarme! @space.trainer
G
wnG1i7bN8JXZOl5yjkhSIoylWVqifW

cuitos propuestos

tu coreo a las redes.

STRENGTH EXERCISES YOUTUBE LINK
1/2 SQUAT https://www.youtube.com/watch?v=oaR6Vu4MRBA
TRICEPS DIP https://www.youtube.com/watch?v=0326dy_-CzM
LUNGES https://www.youtube.com/watch?v=Z2n58m2i4jg
PUSH-UPS https://www.youtube.com/watch?v=Eh00_rniF8E
HEEL RAISE https://www.youtube.com/watch?v=iZO2ncn-weM                                     
ISOMETRIC SQUAT https://www.youtube.com/watch?v=BafMfLMHIDM
SUPINE HIP EXT BOTH LEGS https://www.youtube.com/watch?v=hX4pCONyT6M
SPLIT SQUAT https://www.youtube.com/watch?v=SGHnCftrZkA
PLANK INTO PUSHUP https://www.youtube.com/watch?v=2kEnT-CdXyE
BENCH RAISE (CHAIR) https://www.youtube.com/watch?v=l4AA5d5mInQ
MOUNTAIN PUSHUPS https://www.youtube.com/watch?v=wVhWUMwCehc
ISOMETRIC HEEL RAISE https://www.youtube.com/watch?v=Qcimzys5j7A
SIDE SQUAT https://www.youtube.com/watch?v=C0dFeb1v4xw
SUPINE HIP EXT ONE LEG https://www.youtube.com/watch?v=RmhW_UiR2u8
PRESS SQUAT https://www.youtube.com/watch?v=y29Cs067sD8
TRIPLE BUTTERFLY SHOULDER https://www.youtube.com/watch?v=9PnldSDYmpE
HIP THRUST https://www.youtube.com/watch?v=SEdqd1n0cvg
ISOMETRIC SQUAT + BICEPS CURL https://www.youtube.com/watch?v=rKy_58T7JvM
HAND WHEEL (PLANK POSITION 1 CIRCLE
WITH HANDS) https://www.youtube.com/watch?v=zUz-MdVmIbA
SIDE BENCH LEG RAISE  https://www.youtube.com/watch?v=GThrNeGcjGc
RUSSIAN LUNGE+MILITAR PRESS https://www.youtube.com/watch?v=snAmKzBI6OY
SPIDERMAN PUSHUPS https://www.youtube.com/watch?v=DYONORexgpY
WALKING LITTLE  DWARF  https://www.youtube.com/watch?v=NfF7cD1j4to
SUPINE FAST EXTENDED KICKS  https://www.youtube.com/watch?v=yFytP4sWZTs
ISOMETRIC PUSHUP https://www.youtube.com/watch?v=WqAjyXjfQpc
CARDIO EXERCISES
HIGH SKIPPING https://www.youtube.com/watch?v=8P2usyUKalw
BURPEES https://www.youtube.com/watch?v=dZgVxmf6jkA
JUMPING JACKS https://www.youtube.com/watch?v=iSSAk4XCsRA
JUMPS KNEES TO CHEST https://www.youtube.com/watch?v=Q7i8YtfLkAw
STATIC SPRINT https://www.youtube.com/watch?v=Ik1QcF_l58Y                                      
PLANK JACKS https://www.youtube.com/watch?v=PR9nHQXCZMo
SQUAT JUMP https://www.youtube.com/watch?v=U4s4mEQ5VqU
FEET TO BUTT https://www.youtube.com/watch?v=-dtvAxibgYQ
MOUNTAIN CLIMBERS https://www.youtube.com/watch?v=nmwgirgXLYM
SIDE TO SIDE FROG JUMP https://www.youtube.com/watch?v=_5VksRcRhMg
STATIC HEIDI JUMP https://www.youtube.com/watch?v=zOV7CcooU_U
10M SIDE TO SIDE TOUCH FLOOR https://www.youtube.com/watch?v=r1SHhJskgXo
SPLIT JUMP https://www.youtube.com/watch?v=lSe1YJI2RPo
JUMPING MOUNTAIN CLIMBER
CROSS BODY JUMPING JACK
PLANK TOE TAP
POGO JUMP
CORE EXERCISES
FRONT PLANK
SUPINE BRIDGE
SIDE PLANK RIGHT
PRONE SWIMMER  https://www.youtube.com/watch?v=CLHFpEFshTo
SIDE PLANK LEFT
SUPINE PLANK
FRONT PLANK HAND
SUPINE BRIDGE HAND
SIDE PLANK HAND RIGHT
SUPINE LEG RAISE
SIDE PLANK HAND LEFT
SUPINE PLANK HAND ONE LEG
UP AND DOWN FRONT PLANK
UP AND DOWN SIDE PLANK RIGHT
BEAR WALKOUT
UP AND DOWN SIDE PLANK LEFT
UP AND DOWN SUPINE PLANK
HIGH CRAB WALK
STRETCHING EXERCISES
STANDING QUADRICEPS
STANDING BENCH HARMSTRING
STANDING TRICEPS
STANDING BICEPS
STANDING DELTOID
STANDING GASTROC AND SOLEUS  https://www.youtube.com/watch?v=kHKQUoJ1M0Y
STANDING ADDUCTORS
SEATED ABDUCTORS  https://www.youtube.com/watch?v=apLp6xhQHb4
LYING BACK
WARM-UP EXERCISES
ARM CIRCLES FORWARD
ARM CIRCLES BACKWARD
OPEN-CLOSE ARMS
HALF SQUATS
PELVIC CIRCLES
HIP ABDUCTIONS
DONKEY KICKS
https://www.youtube.com/watch?v=iHjaVJih6ak
https://www.youtube.com/watch?v=bvhNwXFHT60
https://www.youtube.com/watch?v=0c6rLDG9NyA
https://www.youtube.com/watch?v=kM-fTtwC5eM
https://www.youtube.com/watch?v=LS43rF4X9J0
https://www.youtube.com/watch?v=KGMAVgjbtI0
https://www.youtube.com/watch?v=K2VljzCC16g
https://www.youtube.com/watch?v=K2VljzCC16g
https://www.youtube.com/watch?v=krzMfXXqLw0
https://www.youtube.com/watch?v=oe52SBCVskk
https://www.youtube.com/watch?v=Pet0ARrfU4o
https://www.youtube.com/watch?v=m1Wos-_jbb0
https://www.youtube.com/watch?v=07xPmmlofLY
https://www.youtube.com/watch?v=m1Wos-_jbb0
https://www.youtube.com/watch?v=o_gDo6gaxjA
https://www.youtube.com/watch?v=L4oFJRDAU4Q
https://www.youtube.com/watch?v=LgaYt4Hi6-g
https://www.youtube.com/watch?v=Hqf5oKOQ2TM
https://www.youtube.com/watch?v=LgaYt4Hi6-g
https://www.youtube.com/watch?v=Venwt-gwwn0
https://www.youtube.com/watch?v=kSZfcum7JrE
https://www.youtube.com/watch?v=Uwwuc8pRRc0
https://www.youtube.com/watch?v=JVrbKWd7_vs
https://www.youtube.com/watch?v=U2Q_m5mo0RY
https://www.youtube.com/watch?v=uqO6GGebKXA
https://www.youtube.com/watch?v=PIcUnaPYBzM
https://www.youtube.com/watch?v=DiqKvMfV5QE
https://www.youtube.com/watch?v=1zirMOKFS5M
https://www.youtube.com/watch?v=umuYtoJaDE8
https://www.youtube.com/watch?v=umuYtoJaDE8
https://www.youtube.com/watch?v=Jsv6TWaUQ_g
https://www.youtube.com/watch?v=oaR6Vu4MRBA
https://www.youtube.com/watch?v=d8dxzpWn6CY
https://www.youtube.com/watch?v=W3kur0Izs6o
https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
 ADDITIONAL COMMENTS
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KNEES LOWER THAN VIDEO, MAXIMUM STEP FREQUENCY
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BORG RPE SCALE A
E SCALE AND INTENSITY COLOU
Y COLOURS CHART
INTENSITY CHART
█
█
No exertion at all

Extremely light
█
█
Very light

Light
█
█
Somewhat hard

█
Hard(heavy)

Very Hard
█
█
Extremely hard

Maximal exertion