CHEST + SHOULDERS

CABLE CHEST
FLIES

4x8

DB INCLINE
PRESS

4X8

HEX PRESS

4X8

SEATED
ARNOLD
PRESS

4X8

CABLE PULL
THROUGH

4X8

UPRIGHT
FRONTAL
RAISE

4x6 cada brazo

Videos: Diana Conforti | Pushing Together (@dianaconforti.fit) • Fotos y videos de Instagram

 QUADS + CALVES

Smith goblet
squats

4x10

Bodyweight
goblet squats

4x10

Reverse lunges

4x10x pierna

Quad
extensions

4x8

Squat jumps

4x10

Calf raises

4x10

Videos: Diana Conforti | Pushing Together (@dianaconforti.fit) • Fotos y videos de Instagram

 UPPER BODY

RDL to DB
press

4x8

DB
snatches

4x8x brazo
---

DB row to
push-up

4x8 push up
----

Side plank
twist DB
snatch

4x8x lado
----

DB curls

4x8 ---

Tricep
extensions

4x8

---

Videos: Diana Conforti | Pushing Together (@dianaconforti.fit) • Fotos y videos de Instagram

 ABS - repetir 2vcs

Sit-up tap

12
Cada que
sube toca
una lado
dif

Up & over

20

De un lado
a otro

Ball pass

10

Plate
plank hold
60 seg

Hanging
pikes

10

Video: Diana Conforti | Pushing Together (@dianaconforti.fit) • Fotos y videos de Instagram

 GLUTES + HAMSTRINGS

KAS glute bridge

4x8

Hip thrusts

4x8
HIP THRUST VS
KAS GLUTE BRIDE
HIP THRUST: -
compound movement
(compo... | Hip Thrust
| TikTok

Split squats

4x10x pierna

Staggered RDLs

4x10x pierna

Hyperextensions

4x10

Usar pesa

Video: Full Glutes + Hamstrings Workout • Only slow walks out the gym after this one 😮‍💨🔥 1️⃣ Superset: - KAS glute bridge (4x8-10) - Hip… | Instagram
 HIIT - Circuito 4vcs

Warm up:
Sprints
-30sec on
- 30sec off
- Repeat total
5x

- Kettlebell
swings (20
reps)

- Box jumps
(12 reps)
Rest - 60sec

- Push-up to
squat jump
(10 reps)

- Cross
mountain
climbers (20
reps)
Rest - 60sec

Battle ropes
(short burst
of alternating
ropes
followed by 5
two-arm
ropes)
Rest - 60sec

🔥
Video: Full HIIT Workout • HIIT workouts are one of those that I always turn to when I need a
reset or something to push through this one had… | Instagram