Workouts of 1 week to do at home with little material

Our collaborators Israel Pinto and Israel Pinto and Mario Castellanos, have left us a workout for 1 week at home if you need to have a lot of material,

In these moments when Spain is in alarm status and you can not go out to play sports, we want to offer you alternatives for training at home.

If you don't have dumbbells, tapes, etc, you can use free weights that you have at home, such as bottles of water, detergents, etc.

Heating

- 10 ′ cardio work, smooth running.

** jump rope, skiping ... option

-Work with rubbers (2 x 8 rept each leg)

** side steps ** only optional

** Throw back leg

- Back stride with buttock rubber (2 x 8 rept each leg)

- 2 x 8 reptile goblet squat

Central part

1st part of the circuit

-3 x 8 rept without rest between exercises and 2 ′ rest after circuit.
-Dumbbell squat - barbell - body weight.

- Dumbbell deadlift - barbell.

- Bottoms with rubbers, with height ... Or bench press if you have it.

2st part of the circuit

-3 x 8 rept without rest between exercises and 2 ′ rest after circuit.
- Skater squad

- Pistol squad

-Row in trx

-Core work - table - 3 series (4 x 10 ″ r / 5 ″)

-Table against lateral - 3 series of (4 X 10 ″ R / 5 ″)

-Pres pallof - 3 series (4 x 10 ″ r / 5 ″)

Stretches and return to calm

After doing this session, don't forget to do a mobility session.

@israelpintoendurancecoach @ mariocaste.pf

 

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