Documentos de Académico
Documentos de Profesional
Documentos de Cultura
Repeticione
Día 1 PIERNA Y ABDOMEN Series Apoyo
s
Lubricación General con
énfasis en tren inferior
https://www.youtube.com/watch?
v=qfKHl9_EvWc&list=PLE109F72B07CD3621&index=2
1-1-2-3
Desplantes Frontales 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3
Sentadillas (sin peso) 3-3-4-5 v=6YPggJ4UEAY&list=PL2DAE989EC7D5078C&index=
minutos
17
Sentadillas Búlgaras con
1-1-2-3 https://www.youtube.com/watch?v=VBVC3qPGmj0
propio peso corporal 3-3-4-5
minutos
https://www.youtube.com/watch?v=gBOsa3QoWgM
Peso muerto con galón de
20-25-25-35 3-3-4-5
agua
https://www.youtube.com/watch?v=wgpEj-
Lagartija con apoyo de 1-1-2-3 jSq3A&ab_channel=P4PEspa%C3%B1ol
3-3-4-5
rodillas minutos
https://www.youtube.com/watch?v=PP-LTpYf2pA
Press de Pecho con peso
14 3-3-4-5
(galon o garrafon)
https://www.youtube.com/watch?
1-1-2-3 v=52nkf36X_Qc&list=PL3088A7C6D3A3DE95&index=7
Lagartijas en banco 3-3-4-5
minutos
https://www.youtube.com/watch?v=t_lYFd8pl1M
DB Pull Over al pecho (con
14 3-3-4-5
galón)
https://www.youtube.com/watch?v=Xh6FQswhWGU
Curl de Biceps 1-1-2-3
3-3-4-5
Botellas o galón minutos
https://www.youtube.com/watch?
1-1-2-3 v=K8y61eu7wQo&ab_channel=SergioOrduz
Salto de Cuerda 3-3-4-5
minutos
1-1-2-3 https://www.youtube.com/watch?v=PYapgguXgT8
Fondos (sillón o silla) 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3
Mariposas 3-3-4-5 v=QBqwvDdw7dQ&ab_channel=P4PEspa
minutos
%C3%B1ol
https://www.youtube.com/watch?
1-1-2-3
Superman 3-3-4-5 v=VuWZpQlzFqY&ab_channel=coachsergioFitnes
minutos
s
1-1-2-3 https://www.youtube.com/watch?
Flexión Agarre Ancho 3-3-4-5
minutos v=ABkAT084a40&ab_channel=WilsonOrdonez
https://www.youtube.com/watch?
1-1-2-3 v=QBqwvDdw7dQ&ab_channel=P4PEspa%C3%B1ol
Mariposas 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3 v=lD_gfTofg4A&ab_channel=P4PEspa%C3%B1ol
Mountain Climbers 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3 v=61A2oTh10V8&ab_channel=P4PEspa%C3%B1ol
Plancha 3-3-4-5
minutos
https://www.youtube.com/watch?v=-
1-1-2-3 qXuHrdmk4g&ab_channel=VikikaTeam
Sentadilla Isométrica 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3 v=VuWZpQlzFqY&ab_channel=coachsergioFitnes
Superman 3-3-4-5
minutos s
https://www.youtube.com/watch?v=2fUR-
1-1-2-3 w64t7I&ab_channel=PilatesLab
Desplantes aéreos 3-3-4-5
minutos
DÍA 5
Full Body 2
https://www.youtube.com/watch?
2-3-5-5 v=K8y61eu7wQo&ab_channel=SergioOrduz
Salto de Cuerda 3-3-4-5
minutos
https://www.youtube.com/watch?v=wgpEj-
1-1-2-3 jSq3A&ab_channel=P4PEspa%C3%B1ol
Lagartijas agarre diamante 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3 v=YkXGvk2n9FU&ab_channel=CHPTraining
Metralletas 3-3-4-5
minutos
https://www.youtube.com/watch?v=hD1j65N-
1-1-2-3 EU8&ab_channel=EsarteDigital3D%26VFXSchool
Rodillas Arriba 3-3-4-5
minutos
https://www.youtube.com/watch?
1-1-2-3 v=rAYKPMhcnL0&ab_channel=DietaExanteEspa
Elevación de Talones 3-3-4-5 %C3%B1a
minutos
https://www.youtube.com/watch?
1-1-2-3 v=ewr7YpHJOv8&ab_channel=P4PEspa%C3%B1ol
Plancha lateral minutos cada 3-3-4-5
lado