Presentación Esencial

Training Plan!

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Go!

Stand on a mat with your hands together, keep your back straight and loer yourserlf until your chin brushes the floor. This exercises works the triceps

Push-ups with clasped hands.(3 sets, 12 reps).

Stand up and raise your arms out in front of you to shoulder height.This exercises works the deltoid, the front parts of the shoulder.

Front raises with dumbbells.(3 sets, 12 reps).

Upper body:

Hold the handles of the jump rope at hip height and with your feet together when jumping a few cm above the floor.This exercises works the calves.

Jump rope.(3 sets, 60 seconds).

Spread your feet shoulder-width apart, then begin to lower your knees until your thighs are parallel to the floor.This exercises works the glutes, abductors and quadriceps.

Título 2

Squats.(3 sets, 12 reps).

Lower body:

Raise you legs by crossing them horizontally.Work the lower abdomen.

Scissors.(3 sets, 30 repetitions).

Lie face down on a mat, rest your elbows and extende your legs back.Only the feet and foreamrs can touch the ground.This exercises rengthens the abdomen as well as other areas such as arms, shoulders.

Iron.(3 sets, 60 seconds).

Abdomen: