, el día de hoy les traigo una intensa rutina de piernas en casa que puedes hacer con lastre o sin él.
Hello everyone friends of Hive and SWC, my name is José Mota
INTRODUCCIÓN - INTRODUCTION
Al igual que mi rutina anterior, la idea es realizarla en modo circuito . Realizando un ejercicio detrás de otro con poco tiempo de descanso entre ejercicio hasta completar una serie.
As I mentioned, this routine can be done at home. To four of the five exercises I decided to add weights to increase the intensity, however this is totally optional.
Like my previous routine, the idea is to perform it in circuit mode. Performing one exercise after another with little rest time between exercises to complete a set.
| EJERCICIO | REPETICIONES | SERIES |
|---|---|---|
| SENTADILLA DEL SUMO | 20 | 4 |
| ZANCADAS | 20 | 4 |
| SENTADILLAS BÚLGARAS | 20 | 4 |
| SENTADILLA ESTÁTICA | 45" | 4 |
| SENTADILLAS EXPLOSIVAS | 20 | 4 |
| EXERCISES | REPETITIONS | SERIES |
|---|---|---|
| SUMO SQUADS | 20 | 4 |
| SLIDES | 20 | 4 |
| BULGARIAN SQUADS | 20 | 4 |
| ESTATIC SQUADS | 45" | 4 |
| EXPLOSIVE SQUADS | 20 | 4 |
