Abdominal session level 2
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This document describes a workout routine focused on strengthening abdominal muscles. The routine consists of 4 series with 8 exercises each, including reverse crunches, crunches with hands on knees, leg elevations, and more. The goal is to hypertrophy the abdominal muscles through 35 repetitions of each exercise, with 20 second breaks between series.
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Abdominal session level 1
Initiation exercises are described to strengthen the abdominal area with the general objectives of strengthening and hypertrophying the midsection. The session utilizes a yoga mat and includes exercises like standing bent walks, knee lifts to the chest, crunches with arm thrusts, leg raises, and various crunch variations completed in sets with short rest periods between.
Abdominales nivel 3 en ingles
This document provides a workout routine to strengthen the abdominal area and hips. The routine consists of 4 series with different core exercises like crunches with hands on chest, ears, and knees as well as leg lifts. Each series involves 40 repetitions of an exercise followed by a 20 second rest period before moving to the next exercise. The goal is to strengthen the core muscles through advanced exercises performed over multiple rounds.
Abdominales nivel 2 pdf en ingles
This document outlines a workout routine consisting of a series of abdominal exercises including reverse crunches, knees to chest, bending walks, and different variations of crunches. The routine is intended to strengthen the abdominal area through 35 repeats of each exercise with 20 second rests in between. The overall goal is to strengthen and build the core muscles of the midsection.
Gluteus sessión level 2
This document provides a workout plan focusing on gluteus training. The warm up consists of lateral steps, burpees, and other exercises done for 30 seconds each with short rest periods in between. The main part of the session includes exercises like moving the leg backwards or laterally while in a quadruped position, hip raises while lying on the back, squats, and squats with a jump. Each main exercise is done for 20 seconds per leg or 30 seconds total with 2 sets and short rest periods between exercises. The overall goal is resistance training for the lower extremities using body weight or a mat and step.
Gluteus session level 3
The document provides a workout plan focusing on gluteus training. The 30 minute workout consists of a 6 minute warm up with lateral steps, burpees, and jogging. The main 10 minute part includes unilateral exercises like standing leg touches, lateral leg lifts, and single leg squats performed with 2 sets of 20 seconds per leg. Exercises are done consecutively with limited rest between sets to maximize muscle fatigue and training.
Gluteus training
This document provides a workout plan focusing on glute training. The 16-minute workout consists of a 6-minute warm-up with various lower body exercises done in intervals of 30, 15, or 20 seconds. The main 10-minute part includes 7 glute exercises done for 20 seconds per leg with only 20 seconds of rest between sets. The goal is to perform resistance training for the lower extremities without any equipment in a circuit-style workout.
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This document provides a list of bodyweight and equipment-free workout options organized into rounds and sets. The workouts include movements like pressing snatch balances, sumo deadlift high pulls, push-ups, squats, burpees, jumping jacks, sit-ups, lunges, sprints, and handstand practice. Some variations include adding dumbbells, rowing machines, box jumps, or pistols. The goal is to keep the body moving with challenging combinations of bodyweight exercises for extended periods of time with minimal rest.
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This document is a warmup worksheet that divides various warmup exercises into different parts: running, stretching, joint mobility, and specific exercises. The student must identify which numbered exercises belong in each of the four parts of the warmup. Exercises include running at different speeds and with variations, static jumping, neck and shoulder mobility, knee and ankle rotations, sprints, and static stretches of the calf, leg, and trunk. The student is instructed to search for and assign the numbered exercises to the appropriate warmup part.
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Abdominal session level 1
Initiation exercises are described to strengthen the abdominal area with the general objectives of strengthening and hypertrophying the midsection. The session utilizes a yoga mat and includes exercises like standing bent walks, knee lifts to the chest, crunches with arm thrusts, leg raises, and various crunch variations completed in sets with short rest periods between.
Abdominales nivel 3 en ingles
This document provides a workout routine to strengthen the abdominal area and hips. The routine consists of 4 series with different core exercises like crunches with hands on chest, ears, and knees as well as leg lifts. Each series involves 40 repetitions of an exercise followed by a 20 second rest period before moving to the next exercise. The goal is to strengthen the core muscles through advanced exercises performed over multiple rounds.
Abdominales nivel 2 pdf en ingles
This document outlines a workout routine consisting of a series of abdominal exercises including reverse crunches, knees to chest, bending walks, and different variations of crunches. The routine is intended to strengthen the abdominal area through 35 repeats of each exercise with 20 second rests in between. The overall goal is to strengthen and build the core muscles of the midsection.
Gluteus sessión level 2
This document provides a workout plan focusing on gluteus training. The warm up consists of lateral steps, burpees, and other exercises done for 30 seconds each with short rest periods in between. The main part of the session includes exercises like moving the leg backwards or laterally while in a quadruped position, hip raises while lying on the back, squats, and squats with a jump. Each main exercise is done for 20 seconds per leg or 30 seconds total with 2 sets and short rest periods between exercises. The overall goal is resistance training for the lower extremities using body weight or a mat and step.
Gluteus session level 3
The document provides a workout plan focusing on gluteus training. The 30 minute workout consists of a 6 minute warm up with lateral steps, burpees, and jogging. The main 10 minute part includes unilateral exercises like standing leg touches, lateral leg lifts, and single leg squats performed with 2 sets of 20 seconds per leg. Exercises are done consecutively with limited rest between sets to maximize muscle fatigue and training.
Gluteus training
This document provides a workout plan focusing on glute training. The 16-minute workout consists of a 6-minute warm-up with various lower body exercises done in intervals of 30, 15, or 20 seconds. The main 10-minute part includes 7 glute exercises done for 20 seconds per leg with only 20 seconds of rest between sets. The goal is to perform resistance training for the lower extremities without any equipment in a circuit-style workout.
Traveling wod list – no equipment needed
This document provides a list of bodyweight and equipment-free workout options organized into rounds and sets. The workouts include movements like pressing snatch balances, sumo deadlift high pulls, push-ups, squats, burpees, jumping jacks, sit-ups, lunges, sprints, and handstand practice. Some variations include adding dumbbells, rowing machines, box jumps, or pistols. The goal is to keep the body moving with challenging combinations of bodyweight exercises for extended periods of time with minimal rest.
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This document is a warmup worksheet that divides various warmup exercises into different parts: running, stretching, joint mobility, and specific exercises. The student must identify which numbered exercises belong in each of the four parts of the warmup. Exercises include running at different speeds and with variations, static jumping, neck and shoulder mobility, knee and ankle rotations, sprints, and static stretches of the calf, leg, and trunk. The student is instructed to search for and assign the numbered exercises to the appropriate warmup part.
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exercise plan template 1
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Aplicación que te ayuda a controlar tu peso contando las calorías ingeridas al día y la actividad física realizada durante el día.
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MyFitnessPal is a new application created by Under Armour that helps users lose weight by recording their daily food intake. The app allows users to easily log their diet, view their progress in graphs, and track their goals. It also provides nutrition graphs and allows users to upload recipes and meals to the app for easy reference when traveling or eating outside the home. The app integrates with other devices to count daily steps and include physical activity in the user's plan.
My fitnesstal español
MyFitnessTal es una aplicación creada por UnderArmour para controlar el peso registrando los alimentos ingeridos y el ejercicio realizado. La app pide información inicial sobre objetivos e intereses y luego permite registrar diariamente las comidas y ejercicio. Proporciona gráficas del progreso semanal y los nutrientes ingeridos, y permite incluir recetas propias y contar los pasos con otros dispositivos de la marca para un seguimiento completo.
Sesión tren superior embarazadas nivel 2
This document provides a workout session for pregnant women focusing on the upper body. The session includes a warm-up with gentle movements and static stretches. The main part consists of 6 exercises using elastic bands, such as pulling the band from the chest while standing or flexing the knees while holding the band with the feet. Each exercise is done for 15 repetitions with 45 seconds of rest between sets over 4 rounds. The session ends with static stretching of all muscles worked. Safety precautions are noted.
Arm session pregnant level 2
Este documento proporciona una rutina de ejercicios para mujeres embarazadas de nivel moderado que se centra en los brazos, la espalda y el pecho. La rutina incluye 7 ejercicios con banda elástica como flexiones de brazos, extensiones de brazos y elevaciones de hombros, cada uno realizado en 3 series de 15 repeticiones. El objetivo general es fortalecer la parte superior del cuerpo mientras se está embarazada de manera segura y con supervisión médica.
Sesión tren superior embarazadas nivel 2
Este documento proporciona una rutina de ejercicios para embarazadas que se centra en el tren superior. La rutina incluye 15 minutos de calentamiento y movilidad, seguidos de 6 ejercicios de fuerza para espalda, pecho y brazos usando bandas elásticas. Cada ejercicio se repite 15 veces durante 45 segundos, con un descanso de 1 minuto entre series. La rutina concluye con 4 minutos de estiramientos.
Sesión tren inferior embarazadas nivel 1
Este documento proporciona una sesión de entrenamiento para el tren inferior destinada a mujeres embarazadas. La sesión incluye ejercicios para fortalecer los glúteos, gemelos y lumbares utilizando una fitball y esterilla. La sesión consiste en un calentamiento, parte principal con varios ejercicios como sentadillas y elevaciones de pierna, y estiramientos al final.
Leg session pregnant level 2
This document provides a summary of a lower body workout session for pregnant women. The session focuses on calves, glutes, and lower back muscles. It includes a warm up with smooth movements through space. The main part consists of 6 exercises using a fitball and mat, such as squats against a wall and leg raises while leaning on the elbows. Stretches for the gastrocnemius, glutes, and lower back complete the session.
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