Ejercicios para principiantes

Full Body

Principiante Duration 1 h 58 m

Áreas objetivo: Legs

Equipo: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

Añadido por John Emsermann

Etiquetas

Entrenamientos en gimnasio Ejercicios para piernas Ejercicios en caminadora Ejercicios con escalón Ejercicios con barra Ejercicios en banco Ejercicios con mancuernas Ejercicios con banda de resistencia Ejercicios de pared

Descripción

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Serie 1: 1 ronda

Treadmill Slow Jogging

Treadmill Slow Jogging

15 minutos

WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES

2 minutos

WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

15 reps

2 minutos

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

15 reps

2 minutos

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

15 reps

2 minutos

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

15 reps

2 minutos

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

15 reps

2 minutos

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

15 reps

2 minutos

Serie 2: 1 ronda

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minuto

2 minutos

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minuto

2 minutos

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minuto

2 minutos

Serie 3: 1 ronda

Lunges with Knee Lifts

Lunges with Knee Lifts

12 reps

2 minutos

Lunges with Knee Lifts

Lunges with Knee Lifts

12 reps

2 minutos

Lunges with Knee Lifts

Lunges with Knee Lifts

2 minutos

2 minutos

10 reps

2 minutos

10 reps

2 minutos

10 reps

2 minutos

20 reps

2 minutos

20 reps

2 minutos

20 reps

2 minutos

Barbell Bench Press

Barbell Bench Press

10 reps

2 minutos

Barbell Bench Press

Barbell Bench Press

10 reps

2 minutos

Barbell Bench Press

Barbell Bench Press

10 reps

2 minutos

Resistencia: Moderado

12 reps

2 minutos

Resistencia: Moderado

12 reps

2 minutos

Resistencia: Moderado

12 reps

2 minutos

Tricept Cable Pull Down

Tricept Cable Pull Down

12 reps

2 minutos

Tricept Cable Pull Down

Tricept Cable Pull Down

12 reps

2 minutos

Tricept Cable Pull Down

Tricept Cable Pull Down

12 reps

1 minuto

1 minuto

2 minutos

1 minuto

1 minuto

1 minuto

2 minutos

Barbell Deadlifts

Barbell Deadlifts

10 reps

2 minutos

Barbell Deadlifts

Barbell Deadlifts

10 reps

1 minuto

Barbell Deadlifts

Barbell Deadlifts

10 reps

2 minutos

Torso Twist with Band

Torso Twist with Band

12 reps

2 minutos

Torso Twist with Band

Torso Twist with Band

12 reps

2 minutos

Torso Twist with Band

Torso Twist with Band

12 reps

Serie 4: 1 ronda

Hamstring Stretch..

Hamstring Stretch..

45 segundos

Hamstring Stretch..

Hamstring Stretch..

45 segundos

30 segundos

Right Arm Cross Stretch

Right Arm Cross Stretch

45 segundos

Left Arm Cross Stretch

Left Arm Cross Stretch

45 segundos

1 minuto

Right Quad Stretch

Right Quad Stretch

45 segundos

1 minuto

Left Quad Stretch

Left Quad Stretch

45 segundos

1 minuto

Wall Calf Stretches

Wall Calf Stretches

45 segundos

Wall Calf Stretches

Wall Calf Stretches

45 segundos

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Elección Principal para este Entrenamiento

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