Avanzado
Calorías
metabolico
1
INTRO
intro
30 S
2
WARM UP
Rotation push up
15 S
Scapular mobility
15 S
Squat
15 S
Rotation push up
15 S
Scapular mobility
15 S
Squat
15 S
Run
30 S
Skipping
30 S
Extrarest
45 S
3
FIRST BLOCK
Flor press
30 S
Rest
10 S
Row
30 S
Rest
10 S
Russian twist
30 S
Rest
10 S
Flor press
30 S
Rest
10 S
Row
30 S
Rest
10 S
Russian twist
30 S
Rest
10 S
Flor press
30 S
Rest
10 S
Row
30 S
Rest
10 S
Russian twist
30 S
Rest
30 S
Clapping push up x6 + row push up position x6
180 S
Rest
45 S
4
SECOND BLOCK
Jump over the DB
20 S
Rest
10 S
Burpee over db
30 S
Rest
10 S
Bastard burpee
40 S
Rest
10 S
Burpee over db
30 S
Rest
10 S
Jump over the DB
20 S
Rest
10 S
burpee over db
30 S
Rest
10 S
bastard burpee
40 S
Rest
10 S
burpee over db
30 S
Rest
10 S
jump over the DB
20 S
Extrarest
45 S
5
THIRD BLOCK
run
20 S
rest
10 S
run
20 S
rest
10 S
run
20 S
Extrarest
30 S
6
FOURTH BLOCK
Squat
30 S
Rest
10 S
Back lunge
30 S
Rest
10 S
Hip thrust
30 S
Rest
10 S
Squat
30 S
Rest
10 S
Back lunge
30 S
Rest
10 S
Hip thrust
30 S
Rest
10 S
Squat
30 S
Rest
10 S
Back lunge
30 S
Rest
10 S
Hip thrust
30 S
Rest
30 S
par 30" isometric squat/ impar 30" isometric hip thrust
180 S
Rest
45 S
7
FINISHER
jumps over the Dumbell
120 S
Rest
30 S
Climbers
60 S
8
COOLDOWN
Cooldown
60 S
ACERCA DE
LA PLATAFORMA DE FITNESS DIGITAL DISEÑADA PARA OFRECER UNA EXPERIENCIA INMERSIVA, EFICAZ Y ACCESIBLE. DONDE QUIERAS Y CUÁNDO QUIERAS.
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