ABDOMINALES

Abdominales en suelo (Pacquiao) Abdominales calistenia Abdominales calistenia (avanzados)100 flutter kicks + 25 tijeras

25 jack knives (rodilla) + 25 crunch puetazo25 tocar tobillos arriba + 25 roller up

25 crunch oblicuo (cada lado)25 codo a rodilla (cada lado)25 360 crunch (cada lado)

25 bicicleta + 25 crunch piernas elevadas1 minuto plancha

25 lumbares

*Cada dos ejercicios 5-10s de descanso

Hanging knee raises (HKR): 6-12 reps, 3-5 setsFlutter kicks: 100-200, 3-5 sets

HKR diagonal: 5-10 reps (each side), 3-5 setsJack knives (bent knees): 8-15 reps, 3-5 sets

Knee to elbow cross: 5-10 reps (each), 3-5 setsPlank: 1-2 min, 3-5 sets

Lumbares: 10 reps, 3-5 sets

*Set rest: 30s 2 minutos

Hanging leg raises (HLR): 6-12 reps, 3-5 setsDragon flag / Flutter kicks: 100-200, 3-5 setsHLR diagonal: 5-10 reps (each side), 3-5 sets

Jack knives: 8-15 reps, 3-5 setsHanging side rise: 4-8 reps (each side), 3-5 setsKnee to elbow cross: 5-10 reps (each), 3-5 sets

Plank: 1-2 min, 3-5 setsLumbares: 10 reps, 3-5 sets

*Set rest: 30s 2 minutos

Siempre al acabar estiramos lumbares (30 segundos cada posicin) Buda + Cobra + Camello + Gato + Oblicuo