Body Workout

Couch Alex

Dia 3

Entrada en Calor!

Flexibilidad  Estática 1 Set 

• Dorsiflexion 30"
• Wall Straddle Stretch 30"
• Calf Stretch 20"

2 Sets

• 8 Lying Hip + Reach
• 10 PVC Pass
• 10 Hip + Thoracic Rotation

2 Sets

• 10 Bear Burpees
• 8 Pushup Taps

2 Set (Debe ser fluido)

• 15 Reverse Lunges
• 20" Hollow Hold
• 15 Sit ups + Hip
• 15 Predator Jacks

Segmento de Fuerza 3 Sets

• 10 Bulgarian Squat
• 10 Reverse Push up
• 20 Squat + Curtsy

Pausa: 1':30"

30"On - 15" Off x 9 Rounds

(30 seg Trabajo - 15 seg Descanso)

• Backpack Clean
• Flutter kicks
• Step - up

4 Min

1': No pushup Burpees

2': Pillow Slam

3': Scissor Squat

4': In - Out

Fin del dia

• Plank Waves 30"
• Opposite V-Sit 20"

Volver

Dia 4