Rutina de ejercicio intermedio: semana 3
¡Bienvenido a su nueva rutina de ejercicios! Esta es su tercera semana de la rutina, con ejercicios que utilizan su propio peso corporal.
Completa este entrenamiento como un circuito. Este es un entrenamiento de 3 partes . Complete una serie de cada ejercicio en la Parte 1, luego repita esas series en orden un par de veces más. Trate de minimizar sus descansos durante la Parte 1. Después de completar la Parte 1, descanse 1-3 minutos, luego pase a la Parte 2. Después de terminar 3 rondas de la Parte 2, descanse 1-3 minutos y pase a la Parte 3.
Calentamiento: Dedique de 2 a 5 minutos para calentar con algunos estiramientos o una caminata rápida.
Parte 1
Ejercicio 1: Estocada estacionaria
- Repeticiones: 10 en cada pierna
- Conjuntos: 2
Ejercicio 2: Tabla con elevadores de piernas alternos
- Repeticiones: 8 levantamientos para cada pierna, alternando
- Conjuntos: 2
Ejercicio 3: Círculos de brazos
- Repeticiones: 15 en cada dirección
- Conjuntos: 2
Parte 2
Ejercicio 1: Estocada lateral estacionaria
- Repeticiones: 8 de cada lado
- Conjuntos: 2
Ejercicio 2: Puente con extensión de pierna
- Repeticiones: 6 en cada lado, alternando
- Conjuntos: 2
Ejercicio 3: Flexiones
- Repeticiones: 10-15
- Conjuntos: 2
Parte 3
Ejercicio 1: Peso muerto con una sola pierna
- Repeticiones: 10 en cada pierna
- Conjuntos: 2
Ejercicio 2: Plancha lateral con movimiento de cadera
- Repeticiones: 10 en cada lado
- Conjuntos: 2
Ejercicio 3: Fondos de tríceps
- Repeticiones: 10-12
- Conjuntos: 2
Enfriamiento: Dedique de 2 a 5 minutos a hacer estiramientos ligeros.
¿Se perdió el entrenamiento de la semana pasada? Puede encontrarlo aquí.
¿Está ansioso por más? ¡Eche un vistazo al entrenamiento de la próxima semana!
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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.