Personal training

PERSONAL TRAINING

SANDRA GARCÍA PEÑA

DAY 4

DAY 3

DAY 2

DAY 1

DAY 5

Set a goal:improve strength Test: create test, warm up, test and record results

Workout: carry out the session autonomously

Workout:carry out the session autonomously

Workout:carry out the session autonomously

Workout:carry out the session autonomously

WARM UP:

2. Specific: - Back flexion touching the heels to the buttock. - Alternating front knee lift. - Rotation of arms backwards, forwards, upwards and downwards. - Open and close arms. - Skipping.

1. General:- 4 laps around the track - Joint mobility - Dynamic stretches

-Goal: Improve general strength.-Training method: Full body routine. -Warm up (10 minutes).

3. Test:

- Maximun squat (2 minutes).- Vertical jump (maximum height). - Medicine ball throw (longest possible distance).

Main part (30-35 minutes).

Routine- Spider Curl (12 reps x 3 sets). - Alternating biceps curls (10 reps x 3 sets). - Elastic arm band on the back (20 reps per side x 3 sets - Dumbbell flight (12 reps x 3 sets). - Abdominals (20 reps x 3 sets). - Medicine ball crunches (15 reps x 3 sets). - Triceps fundus (15 reps x 3 sets). - Curl biceps (10 reps x 3 sets).

Stretching (5 minutes) Break time (1 minute)

Main muscle:

Volume:

Intensity:

10-20 reps 3 sets

TricepsBiceps Abdominals

4-5