35 minutos de fuerza en sobrecarga fullbody
Avanzado
Calorías
ganar musculo
1
Intro
Bienvenida + intro
40 S
2
Warm up
Corkscrews
30 S
Standing cat/cow
30 S
Thoracic opening
30 S
Dead bug
30 S
Rest
10 S
Alternating backward lunge
40 S
Explanation
30 S
3
Block 1
Deadlift
40 S
Rest
10 S
Single leg deadlift r
30 S
Rest
10 S
Single leg deadlift l
30 S
Rest
20 S
Chest press close grip
40 S
Rest
10 S
Single arm chest press r
30 S
Rest
10 S
Single arm chest press l
30 S
Rest
20 S
Deadlift
40 S
Rest
10 S
Single leg deadlift r
30 S
Rest
10 S
Single leg deadlift l
30 S
Extrarest
40 S
4
Block 2
Sit up
40 S
Rest
10 S
Leg raises
30 S
Rest
10 S
L-sit
30 S
Rest
20 S
Glute bridge
40 S
Rest
10 S
Clam shell
30 S
Rest
10 S
Clam shell
30 S
Rest
20 S
Sit up
40 S
Rest
10 S
Leg raises
30 S
Rest
10 S
L-sit
30 S
Extrarest
40 S
5
Block 3
Bent over row
40 S
Rest
10 S
Single arm row r
30 S
Rest
10 S
Single arm row l
30 S
Rest
20 S
Alternating forward lunge
40 S
Rest
10 S
Single leg Forward lunge r
30 S
Rest
10 S
Single leg Forward lunge l
30 S
Rest
20 S
Bent over row
40 S
Rest
10 S
Single arm row r
30 S
Rest
10 S
Single arm row l
30 S
Extrarest
40 S
6
Challenge
Bicep curl
30 S
Pulse bicep curl
10 S
Rest
10 S
Bicep curl
30 S
Pulse bicep curl
10 S
Rest
10 S
Bicep curl
30 S
Pulse bicep curl
10 S
Extrarest
40 S
7
Finisher
Squat
30 S
Iso squat
20 S
Explosive squat
10 S
Rest
10 S
Shoulder press
30 S
Iso shoulder press
20 S
Explosive shoulder press
10 S
Rest
10 S
Squat
30 S
Iso squat
20 S
Explosive squat
10 S
Extrarest
30 S
8
Cooldown
Cooldown
60 S
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