Biceps Triceps Low Back Trapezius

We only need an elastic band that
we are going to hold it to the down
part of the gym bars. And pull of
them. We will do 15 repetitions in 5
times, and rest 20 second between
the series.
In this exercise we do 2 movements, to To strengthen these muscles, you only With some weight in our hand we will take
strengthen the triceps, first in the need your own body; you have to a 90 angle with our body, and standing in
position of push-up, but in the shape of a bend yourself and put your hands in this positon we will take the weight to our
triangle, we do a push up and then we your feet of calves, and try to straight body, repeat this movement 15 times in 5
move our body to the front stretching your knees and then bend them. Do it periods. And rest 15 seconds between the
our back. Repeat it 5 times in 3 periods. 30 times in 5 periods, relaxing 30 series.
seconds.

Abdominals Quadriceps Calves Gluteus

In this exercise you need a fitball, You need an elastic band, some weight Just take a rope and start jumping To do this exercise we need an elastic band
you will put your feet on it and doing and a solid place to hold the elastic band, with both feet at the same time, with and a mat where you will lay face down.
a plank you will try to bring your you should be in the middle with the straight legs using your calves, try to You should put the elastic band around
knees to your chest while you elastic band in your legs and try to sit jump 50 times like this, then 40 with your foot and hold it with the hands; you
support your weight and keep ypur down in the air for 1 minute and repeat each leg and finally alternative legs 50 have to straight your leg and take to you 20
balance. Repeat it 15 times in 3 this 5 times. times again. And repeat this series 3 times in 3 periods. Resting 1 minute.
periods. times as fast as possible.