Un entrenamiento feroz de 15 minutos
Pruebe una sesión corta y dura que abarque un poco de todo.
Complete la lista completa de ejercicios una vez, completando cada ejercicio durante 1 minuto. Configure un temporizador para que suene cada minuto o mire el segundero en un reloj. Si no puede completar un ejercicio durante todo el minuto, descanse según sea necesario durante el minuto, intentando completar algunas repeticiones más del ejercicio antes de que se acabe el tiempo.
Ejercicio 1: Perro hacia abajo
- 60 segundos
Ejercicio 2: Perro pájaro
- 60 segundos, lados alternos
Ejercicio 3: Sentadillas
- 60 segundos
Ejercicio 4: Flexiones
- 60 segundos
Ejercicio 5: Sentadillas inversas con una sola pierna
- 30 segundos a cada lado
Ejercicio 6: Plancha invertida
- 60 segundos
Ejercicio 7: Elevación de rodillas
- 60 segundos
Ejercicio 8: Puente de una pierna
- 30 segundos cada pierna
Ejercicio 9: Fondos de tríceps
- 60 segundos
Ejercicio 10: Estocada lateral
- 60 segundos, lados alternos
Ejercicio 11: Plancha lateral con movimiento de cadera
- 30 segundos a cada lado
Ejercicio 12: Búrpis
- 60 segundos
Ejercicio 13: Tabla con alcance de brazo
- 60 segundos, brazos alternos
Ejercicio 14: Círculos de brazos
- 60 segundos
Ejercicio 15: Estocada del corredor
- 30 segundos cada pierna
Enfriamiento: Dedique de 2 a 5 minutos haciendo estiramientos ligeros.
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