Rutina de ejercicio intermedio: Semana 4
¡Bienvenido a su nueva rutina de ejercicios! Aquí está su cuarta y última semana de la rutina, con más ejercicios que utilizan su propio peso corporal.
Complete este entrenamiento como un circuito. Este es un entrenamiento de 4 partes . Complete una serie de cada ejercicio de la Parte 1, luego repita los ejercicios de la Parte 1 un par de veces más. Trate de minimizar sus descansos durante la Parte 1. Una vez completada la Parte 1, descanse de 1 a 3 minutos, luego repita este proceso para la Parte 2, luego la Parte 3 y finalice con la Parte 4.
Calentamiento: Dedique 2-5 minutos para calentar con algunos estiramientos o una caminata rápida.
Parte 1
Ejercicio 1: Estocada caminando
- Repeticiones: 10 en cada pierna
- Series: 2
Ejercicio 2: Plancha
- Mantenga la postura durante 30-60 segundos
- Series: 2
Ejercicio 3: Flexiones modificadas desde banco
- Repeticiones: 10-15
- Series: 2
- Puede utilizar un banco, una silla u otra superficie estable.
Parte 2
Ejercicio 1: Estocada lateral
- Repeticiones: 8 en cada lado
- Series: 2
Ejercicio 2: Puente de una pierna
- Repeticiones: 8 en cada lado
- Series: 2
Ejercicio 3: Fondos de tríceps
- Repeticiones: 10-15
- Series: 2
Parte 3
Ejercicio 1: Peso muerto con una sola pierna
- Repeticiones: 8 en cada pierna
- Series: 2
Ejercicio 2: Plancha invertida
- Mantenga la postura durante 30-60 segundos
- Series: 2
Ejercicio 3: Burpees
- Repeticiones: 8-12
- Series: 2
Parte 4
Ejercicio 1: Sentadillas
- Repeticiones: 10-15
- Series: 2
Ejercicio 2: Plancha lateral
- Mantenga 20-40 segundos en cada lado
- Series: 2
Ejercicio 3: Círculos de brazos
- Repeticiones: 10-15 círculos en cada dirección
- Series: 2
Enfriamiento: Dedique de 2 a 5 minutos a realizar algunos estiramientos ligeros, incluidos los dos siguientes.
Estocada de corredor
- Mantenga 30-60 segundos en cada lado
- Series: 1
Perro hacia abajo
- Mantenga 30-60 segundos
- Series: 1
¿Se perdió el entrenamiento de la semana pasada? Puede encontrarlo aquí.
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