Un entrenamiento divertido de 15 minutos
Pruebe un entrenamiento corto de peso corporal que trabaje 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: Gato vaca
- 60 segundos
Ejercicio 2: Círculos de brazos
- 60 segundos
Ejercicio 3: Estocadas al caminar
- 60 segundos
Ejercicio 4: Tricep dips
- 60 segundos
Ejercicio 5: Estocadas laterales
- 60 segundos, alternando piernas
Ejercicio 6: Sujeción en plancha
- 60 segundos
Ejercicio 7: Peso muerto con una sola pierna
- 30 segundos cada pierna
Ejercicio 8: Flexiones en banco/silla
- ¡Asegúrese de que su banco/silla esté estable!
- 60 segundos
Ejercicio 9: Puentes de piso
- 60 segundos
Ejercicio 10: Saltos de tijera
- 60 segundos
Ejercicio 11: Sujeción en plancha lateral
- 30 segundos a cada lado
Ejercicio 12: Estocadas laterales estacionarias
- 60 segundos, alternando piernas
Ejercicio 13: Perro pájaro
- 60 segundos, lados alternos
Ejercicio 14: Estocada del corredor
- 30 segundos cada pierna
Ejercicio 15: Perro hacia abajo
- 60 segundos
Enfriamiento
Dedique de 2 a 5 minutos haciendo estiramientos ligeros.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.