Inicio Angie Solorzano Piernas y glúteos de Mujer Maravilla ¡En 15 minutos!

Piernas y glúteos de Mujer Maravilla ¡En 15 minutos!

¡Soy Angie Solórzano! Entrenadora personal en Costa Rica. Tengo un estudio que se llama Fit-Trainer y mi misión es lograr que mis clientes se pongan tan bellas por fuera como por dentro, porque es justo en nuestro interior dónde se gesta la belleza real.

Hoy te presento una rutina de fuerza para lograr tonificar y fortalecer pierna, pompa ¡y un poco de brazo y hombro!

  • Será un AMRAP (tantos rounds como puedas)
  • Cada round dura 4.5 minutos de ejercicio y 30 segundos de descanso al final: 5 minutos
    • Cada ejercicio por 30 segundos, y pasas al siguiente ¡Sin descansar!
  • Repite por lo menos 3 veces, idealmente ¡5 ó 6!
  • Haz la rutina 3-5 veces por semana

Los Ejercicios

  • Sentadilla -squat- con swing. Usa una pesa rusa o kettlebell. Si no tienes, puedes hacerlo con una bolsa de frijol o arroz.

rutina pierna y gluteo con angie solorzano

  • Desplante estacionario con mancuernas a los lados. 30 segundos cada pierna

Captura de pantalla 2017-06-19 19.58.25

  • Desplante con salto o propulsión (plyo)

Captura de pantalla 2017-06-19 19.58.47

Captura de pantalla 2017-06-19 19.58.39

  • Desplante alternando piernas con curl de bíceps (1 minuto en total)

Captura de pantalla 2017-06-19 19.59.09

  • Peso muerto

Captura de pantalla 2017-06-19 19.59.26

Captura de pantalla 2017-06-19 19.59.52

  • Peso muerto a una pierna (cada pierna 30 segundos)

Captura de pantalla 2017-06-19 20.00.29

Captura de pantalla 2017-06-19 20.00.11

¡A darle y si tienes dudas, búscame en redes sociales!

¡Y para el galán, novio o amigo, va esta rutina CLICK!

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