gluteos y abdominales en el suelo
Principiante
Calorías
TONE
1
Intro
INTRO
28 S
2
Warm up
Walk out
30 S
Plank knee
30 S
Slow squat
30 S
Dinamic lunges
30 S
Explanation
30 S
3
Block 1
Donkie kick1 leg
30 S
rest
5 S
Plank one side
30 S
rest
5 S
Donkie kick1 leg
30 S
rest
5 S
Plank 1 side
30 S
rest
5 S
Extension hip legs
30 S
rest
5 S
Vsit
30 S
rest
5 S
Extension hip legs
30 S
rest
5 S
Crunch running
30 S
rest
30 S
4
Block 2
Walk banded side to side
50 S
rest
10 S
Bird dog
50 S
rest
10 S
Walk banded side to side
50 S
rest
10 S
Bird dog
50 S
rest
30 S
5
Block 3
Cross legs hip extension
30 S
rest
5 S
Oblique
30 S
rets
5 S
Cross legs hip extension
30 S
rest
5 S
Toe tap
30 S
rest
5 S
Hip trhust one leg bank
30 S
rest
5 S
plank
30 S
rest
5 S
Hip trhust one leg bank
30 S
rest
5 S
crunch
30 S
rest
30 S
6
Block 4
Frog
50 S
rest
10 S
Plank side to side
50 S
rest
10 S
Hip trhust
50 S
rest
10 S
Bike crunch
50 S
rest
30 S
7
Cooldown
Cooldown
120 S
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