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    December Challenges

    Uploaded by

    Ydanis Navas
    The document outlines an exercise routine involving abs, arms, legs, chest, and butt exercises. It provides Spanish names for the exercises and lists duration in seconds to perform sets and repetitions of each exercise. The routine progresses in intensity over 31 days with increasing durations, sets and repetitions for each exercise category.

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    December Challenges

    Uploaded by

    Ydanis Navas
    7 views2 pages
    The document outlines an exercise routine involving abs, arms, legs, chest, and butt exercises. It provides Spanish names for the exercises and lists duration in seconds to perform sets and repetitions of each exercise. The routine progresses in intensity over 31 days with increasing durations, sets and repetitions for each exercise category.

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    The document outlines an exercise routine involving abs, arms, legs, chest, and butt exercises. It provides Spanish names for the exercises and lists duration in seconds to perform sets and repetitions of each exercise. The routine progresses in intensity over 31 days with increasing durations, sets and repetitions for each exercise category.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    7 views2 pages

    December Challenges

    Uploaded by

    Ydanis Navas
    The document outlines an exercise routine involving abs, arms, legs, chest, and butt exercises. It provides Spanish names for the exercises and lists duration in seconds to perform sets and repetitions of each exercise. The routine progresses in intensity over 31 days with increasing durations, sets and repetitions for each exercise category.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 2

    ABS: Crunch, Crunch oblicuo, Tijeras, Plancha.

    ARMS: Fondos,

    LEGS: Patada arriba (rodilla flexionada)

    CHEST: Push up,

    BUTY: Elevacin de cadera

    20
    se
    g

    20
    se
    g

    30 30 40 R
    se
    g

    se
    g

    se
    g

    10

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    45 45 60 60 60 90 R

    90 90 12

    se
    g

    se
    g

    se
    g

    se
    g

    se
    g

    se
    g

    12
    0

    15
    0

    15
    0

    15
    0

    18
    0

    18
    0

    21
    0

    21
    0

    se
    g

    se
    g

    24
    0

    24
    0

    27
    0

    30
    0

    31
    0

    se
    g

    se
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    se
    g

    se
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    se
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    se
    g

    se
    g

    se
    g

    se
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    se
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    se
    g

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    g

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    BACK

    LEGS

    ARMS

    ABS

    ABS: Crunch, Crunch oblicuo, Tijeras, Plancha.

    ARMS: Fondos,

    LEGS: Patada arriba (rodilla flexionada)

    CHEST: Push up,

    BUTY

    CHEST

    BUTY: Elevacin de cadera

    10

    10

    10

    12

    15

    15

    15

    17

    20

    20

    20

    22

    25

    25

    25

    Challenge 31 Days

    27

    30

    |30

    32

    35

    37

    38

    40

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