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  • Rutina de Ejercicios

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    JCB
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    This document outlines an 8 exercise strength training workout routine involving body weight exercises and bottles for added resistance. It includes instructions for rookie, athlete and master levels that vary in the time or number of repetitions for each exercise, as well as rest periods between exercises and sets. The example shown provides guidance for following the rookie level routine which involves completing 15 reps or 20 seconds of each exercise with short rest breaks in between before moving on to the next set after 2 minutes of rest.

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    2. Rutina de ejercicios

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    This document outlines an 8 exercise strength training workout routine involving body weight exercises and bottles for added resistance. It includes instructions for rookie, athlete and master levels that vary in the time or number of repetitions for each exercise, as well as rest periods between exercises and sets. The example shown provides guidance for following the rookie level routine which involves completing 15 reps or 20 seconds of each exercise with short rest breaks in between before moving on to the next set after 2 minutes of rest.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    3 views2 pages

    Rutina de Ejercicios

    Uploaded by

    JCB
    This document outlines an 8 exercise strength training workout routine involving body weight exercises and bottles for added resistance. It includes instructions for rookie, athlete and master levels that vary in the time or number of repetitions for each exercise, as well as rest periods between exercises and sets. The example shown provides guidance for following the rookie level routine which involves completing 15 reps or 20 seconds of each exercise with short rest breaks in between before moving on to the next set after 2 minutes of rest.

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    © All Rights Reserved
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    of 2

    STRENGTH TRAINING WORKOUT ROUTINE

    MASTER LEVEL USE


    A 1L/2L BOTTLE ON
    EACH HAND
    EXERCISE ON THE
    FLOOR

    1 BULGARIAN SPLIT SQUAT


    2 HIP BRIDGE

    3 4 SEATED SHOULDER PRESS


    MASTER LEVEL USE
    A 1L OR 2L BOTTLE
    FOR THIS EXERCISE

    5 KNEE PULL IN
    6 HIGH KNEES

    MASTER LEVEL USE


    A 1L/2L BOTTLE ON
    EACH HAND

    7 8 UP & DOWN PLANK


    STRENGTH TRAINING WORKOUT ROUTINE

    REST SETS
    LEVEL SECONDS or REPS BETWEEN REST BETWEEN SETS
    (EACH EXERCISE)
    EXERCISES
    20 seconds or 15 reps
    Rookie (8 reps with each leg) 15 seconds 2 2 minutes

    25 seconds or 20 reps
    Athlete (12 reps with each leg) 10 seconds 4 1 minute

    30 seconds or 25 reps
    Master (15 reps with each leg) No rest 6 30 seconds

    If you want to increase the level, once you finish each exercise HOLD YOUR
    POSITION (without any movement) 5 seconds.

    According to this structure, imagine that I am a ROOKIE. Therefore, I have to do 15 times (or
    Example
    20 seconds) exercise number 1, rest 15 seconds, 15 times exercise number 2, rest 15 seconds…

    - Once I have finished the 8 exercises, I have to rest 2 minutes (Drink water). Finally I have to
    do the 2nd lap.

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