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MIÉRCOLES 4 THE CORE (Core profundo, abs, respiración)

Timer Duration: 33:00 Rollover intervals for more details.

Exercises:
  • Tva Breathing Standing
  • Cuello, Muñecas Y Tobillos
  • Side Bends
  • Plank Walkouts
  • Plank To Toe Touches
  • Der Thread The Needle
  • Izq Thread The Needle
  • Der Bird Dog + Reach
  • Izq Bird Dog + Reach
  • Prepárate Para Tu Primer Bloque !!!
  • Dead Bug Con Resistencia *db + Band
  • Rest
  • Der Side Plank Through + Crunch *db
  • Izq Side Plank Through + Crunch *db
  • Bear To T Spine Rotation (crunches) *band
  • Prepárate Para Tu Segundo Bloque !!
  • Hollow Rock
  • Flutter Kicks *band
  • Reverse Curl + Leg Lower
  • Slow Bicycles
  • Prepárate Para Tu Tercer Bloque
  • Burpee → 2 Mountain Climbers
  • 2 Plank Jacks + 1 Push Up
  • Toe Touches En Supino
  • Boat Hold
  • Plank Jacks
  • Cd- Supine Twist, Cobra, Child's Pose 3 Points, Thread The Needle, Etc...
  • TVA breathing standing 0:30
  • Cuello, Muñecas y Tobillos 1:00
  • Side bends 0:30
  • Plank walkouts 0:30
  • Plank to toe touches 0:30
  • DER Thread the needle 0:30
  • IZQ Thread the needle 0:30
  • DER Bird dog + reach 0:30
  • IZQ Bird dog + reach 0:30
  • Prepárate para tu PRIMER bloque !!!! 1:00
  • Dead bug con resistencia *DB + band 0:45
  • REST 0:15
  • DER Side plank through + crunch *DB 0:45
  • REST 0:15
  • IZQ Side plank through + crunch *DB 0:45
  • REST 0:15
  • Bear to T spine rotation (crunches) *BAND 0:45
  • REST 0:15
  • Dead bug con resistencia *DB + band 0:40
  • REST 0:10
  • DER Side plank through + crunch *DB 0:40
  • REST 0:10
  • IZQ Side plank through + crunch *DB 0:40
  • REST 0:10
  • Bear to T spine rotation (crunches) *BAND 0:40
  • Prepárate para tu SEGUNDO bloque !!!! 1:00
  • Hollow rock 0:45
  • REST 0:15
  • Flutter kicks *BAND 0:45
  • REST 0:15
  • Reverse curl + leg lower 0:45
  • REST 0:15
  • Slow bicycles 0:45
  • REST 0:15
  • Hollow rock 0:40
  • REST 0:10
  • Flutter kicks *BAND 0:40
  • REST 0:10
  • Reverse curl + leg lower 0:40
  • REST 0:10
  • Slow bicycles 0:40
  • Prepárate para tu TERCER bloque !!!! 1:00
  • Burpee → 2 mountain climbers 0:30
  • REST 0:10
  • 2 Plank jacks + 1 push up 0:30
  • REST 0:10
  • Toe touches en supino 0:30
  • REST 0:10
  • Boat hold 0:30
  • REST 0:10
  • Burpee → 2 mountain climbers 0:30
  • REST 0:10
  • Plank jacks 0:30
  • REST 0:10
  • Toe touches en supino 0:30
  • REST 0:10
  • Boat hold 0:30
  • CD- supine twist, cobra, child's pose 3 points, thread the needle, etc... 5:30

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