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  • GAP (Gluteo, Abdomen y Pierna)

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    Jorge Moncada Barcena
    7 views2 pages
    This document outlines a workout routine consisting of 4 sections: 1) A warm up circuit of various bodyweight exercises done every minute for 6 minutes total. 2) An AMRAP circuit combining bodyweight and dumbbell exercises to be done for as many rounds as possible within 26 minutes. 3) A Tabata session with banded glute exercises done for 8 rounds of 20 seconds on, 10 seconds rest. 4) General stretching to finish. The workout incorporates bodyweight exercises, dumbbells, bands, and circuits to work multiple muscle groups.

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    GAP (gluteo, abdomen y pierna)

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    This document outlines a workout routine consisting of 4 sections: 1) A warm up circuit of various bodyweight exercises done every minute for 6 minutes total. 2) An AMRAP circuit combining bodyweight and dumbbell exercises to be done for as many rounds as possible within 26 minutes. 3) A Tabata session with banded glute exercises done for 8 rounds of 20 seconds on, 10 seconds rest. 4) General stretching to finish. The workout incorporates bodyweight exercises, dumbbells, bands, and circuits to work multiple muscle groups.

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

    GAP (Gluteo, Abdomen y Pierna)

    Uploaded by

    Jorge Moncada Barcena
    This document outlines a workout routine consisting of 4 sections: 1) A warm up circuit of various bodyweight exercises done every minute for 6 minutes total. 2) An AMRAP circuit combining bodyweight and dumbbell exercises to be done for as many rounds as possible within 26 minutes. 3) A Tabata session with banded glute exercises done for 8 rounds of 20 seconds on, 10 seconds rest. 4) General stretching to finish. The workout incorporates bodyweight exercises, dumbbells, bands, and circuits to work multiple muscle groups.

    Copyright:

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

    I.

    WARM UP
    Movilidad General

    EMOM (every minute on the minute) 50 seg On 10 seg Off

    • Switch Feet Squat


    • Front Lunges
    • Leg Raise with In and Out
    • Elbow Plank
    • Broad Jumps to Reverse High Knees
    • Jumping Jacks to Tuck Jumps
    Time Cap- 6 min

    II. WOD

    AMRAP (as many rounds as possible)


    • 60 Gorilla In and Outs
    • 40 DB Lunges
    • 20 Sit Ups
    • 60 Bear Taps
    • 40 DB Squats
    • 20 Leg Raises
    • 60 Plyo Mountain Climbers
    • 40 DB Deadlifts
    • 20 Tuck Ups

    Time Cap- 26 min


    III. AFTER
    TABATA
    8 ROUNDS 20 seg On 10 seg Descanso Activo
    • Banded Glute Bridge/ 20 seg
    • Banded Glute Bridge Pulse/ 10 seg
    • Banded Glute Bridge/ 20 seg
    • Banded Glute Bridge Open Close/ 10 seg
    Total Time Cap- 4 min

    IV. STRETCHING

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