Inicio Keiji Yoshiki Rutina para definición muscular: Brazo y Pierna

Rutina para definición muscular: Brazo y Pierna

La banda fitness estamos cada vez más “ganosos” de entrenar HIIT y con nuestro propio peso, por los múltiples beneficios: ¡Más quema de grasa y ganancia de músculo magro! Además de que toma menos tiempo, bastan 30minutos ¡y estás listo! 

Haremos esta rutina AMRAP para marcarte con el estilo 7 x 7 x 7 (#keijismo):

  • 7 ejercicios
  • 7 ó 14 repeticiones de cada uno
  • durante 7 minutos.


  • Un round dura 7 minutos y debes lograr hacer el circuito de 7 ejercicios la mayor cantidad de veces que puedas en ese tiempo.
  • Al terminar el minuto 7 ¡descansas 1 ó 2 minutos!
  • Y empiezas de nuevo con el ejercicio en el que terminaste el round anterior.
  • La meta es hacer entre 2 y 3 rounds, 5 días por semana.

Los ejercicios que integran el circuito son:

  • Bottom burpee 7 reps
  • Bicicletas 14 cada lado

Rutina abdomen en 4 minutos bicicletas o bicycle kick

  • Lagartija con avance lateral 14 reps en total
  • Squat jacks 14 reps

squat jacks 11-PlyoJacks-56fc403e5f9b586195ab08cc

  • Lagartija enfoque un brazo, 7 cada lado

lagarija enfoque a un brazo

  • Gusanos inchworm walk 7 reps

Inchworm walk gusano -Exercise

  • Desplantes 7 reps con cada pierna

¡Dale con todo y comparte tus resultados en instagram @keifitmx #AmoElFitness!

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