Inicio Ejercicio Rutina para tonificar en 12 minutos

Rutina para tonificar en 12 minutos

Total body workout 12 min. EMOM

Con esta rutina para tonificar, usarás solo el peso de tu cuerpo. Y fortalecerás:

  • Pierna
  • Abdomen
  • Brazo

Será un formato EMOM (every minute on the minute):

Cada ejercicio por 1 minuto y ¡cambias!

Si no logras completar el minuto completo, descansa y arranca el siguiente ejercicio cuando el cronómetro marque el inicio del nuevo minuto.

Ejercicios que integran el Round:

1- Desplante avanzando con pasos cortos, para generar mayor esfuerzo con glúteos y muslos (cuádriceps). 1 minuto ó 20 pasos (10 con cada pierna).

Rutina para tonificar en 12 minutos desplante avanzando walking lunges

2- Mountain Climbers ambas piernas al mismo tiempo: 1 minuto ó 40 repeticiones.

Rutina para tonificar en 12 minutos double leg mountain climbers

3- Desplante alternando piernas. 1 minuto ó 40 reps. 

Rutina para tonificar en 12 minutos desplante alternado

4- Crunch oblicuos. 30 segundos cada lado ó 20 reps cada lado.

Rutina para tonificar en 12 minutos crunch oblicuos Oblique-Crunches

5- Sentadilla con Patada lateral. Hazla con las puntas de los pies, ligeramente hacia fuera, al pararte, patea. Alternando piernas. 15 de cada pierna ó 1 minuto.

6- Lagartija para tríceps, con los brazos pegados al torso. 1 minuto ó 15 reps. Si lo sientes difícil, hazla modificada, sobre las rodillas.

7- Sit Thru (Rotación de cadera con patada al frente): Desde posición de plancha apoyado en manos, gira la cadera de forma que la pierna derecha se dirija hacia tu hombro izquierdo, luego cambia de lado. 15 reps hacia cada lado ó 1 minuto.

Rutina para tonificar en 12 minutos sit thru 1__Sit-through

8- Extensión de espalda en el piso 1 minuto

Rutina para tonificar en 12 minutos extension de esplada

9- Desplantes con patada al frente: 15 reps cada lado ó 1 minuto

10- Lagartija tocando hombro. Puedes hacerla en las rodillas (modificada). Brazos separados más que el ancho de los hombros, al subir toca tu hombro contrario con la mano. 20 reps ó 1 minuto.

Rutina para tonificar en 12 minutos lagartija tocando hombro, shoulder tap push up exercises-11

11- Burpee nivel 1, paso a paso: 15 reps ó 1 minuto.

12- Desplante cruzado atrás (criss cross lunge): 30 reps ó 1 minuto

Rutina para tonificar en 12 minutos criss cross lunge desplante cruzado atrás

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