Planificación de entrenamiento (programación) Home Training Plan no equip
- Día 1 (1 wods)
Home Training 1st day 2 rounds for time of: 10 Flexiónes 20 sec Plank 20 Flexiónes 40 sec Plank 30 Flexiónes 60 sec Plank 3 minutes Descanso 10 La Sentadillas 10 Crunch 20 La Sentadillas 20 Crunch 30 La Sentadillas 30 Crunch 3 minutes Descanso - Día 2 (2 wods)
Handstand Practice For time: 20 minutes HandstandHome Training 2nd day 3 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Flexiónes - Día 3 (1 wods)
Home Training 3rd day 5 rounds for time of: 40 La Sentadillas 30 Abdominal de mariposa 20 Flexiónes 30 Leg Raises - Día 4 (1 wods)
Home Training 4th day 4 rounds for time of: 20 Burpees 15 V ups 10 Hand Release Push-Up - Día 5 (1 wods)
Home Training 5th day For time: 70 Pistol Squat 50 Flexiónes 30 Abdominal de mariposa 30 Turkish Get-Up 20 Hand Release Push-Up - Día 6 (1 wods)
Home Training 6th day Complete as many rounds as possible in 14 minutes of: 5 Flexiónes 5 Burpees 5 V ups - Día 7 (2 wods)
Home Training 7th day For time: 30 sec Handstand 20 Flexiónes 30 sec Handstand 20 Abdominal de mariposa 30 sec Handstand 20 BurpeesHandstand Practice For time: 20 minutes Handstand - Día 8 (1 wods)
Home Training 8th day 10 rounds for time of: 1 minutes Plank 30 sec Descanso 1 minutes La Sentadillas 30 sec Descanso - Día 9 (1 wods)
Homework For time: 50 Burpees 100 Flexiónes 150 Abdominal de mariposa 200 La Sentadillas - Día 10 (2 wods)
Home Training 10th day 6 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-UpHandstand Practice For time: 20 minutes Handstand - Día 11 (1 wods)
Home Training 11th day 2 rounds for time of: 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps - Día 12 (1 wods)
Home Training 12th day 3 rounds for time of: 21-15-9 V ups Burpees Flexiónes - Día 13 (1 wods)
300 Push-up Standards For time: 300 Flexiónes - Día 14 (1 wods)
Home Training 14th day Complete as many rounds as possible in 15 minutes of: 7 La Sentadillas 5 Leg Raises 3 Wall Climb
| Entrenamiento | Training day |
|---|---|
| Home Training 1st day (GM) 2 rounds for time of:
10 Flexiónes
20 sec Plank
20 Flexiónes
40 sec Plank
30 Flexiónes
60 sec Plank
3 minutes Descanso
10 La Sentadillas
10 Crunch
20 La Sentadillas
20 Crunch
30 La Sentadillas
30 Crunch
3 minutes Descanso | Día 1 |
| Handstand Practice (G) For time:
20 minutes Handstand | Día 2 |
| Home Training 2nd day (G) 3 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Flexiónes | Día 2 |
| Home Training 3rd day (G) 5 rounds for time of:
40 La Sentadillas
30 Abdominal de mariposa
20 Flexiónes
30 Leg Raises | Día 3 |
| Home Training 4th day (G) 4 rounds for time of:
20 Burpees
15 V ups
10 Hand Release Push-Up | Día 4 |
| Home Training 5th day (G) For time:
70 Pistol Squat
50 Flexiónes
30 Abdominal de mariposa
30 Turkish Get-Up
20 Hand Release Push-Up | Día 5 |
| Home Training 6th day (G) Complete as many rounds as possible in 14 minutes of:
5 Flexiónes
5 Burpees
5 V ups | Día 6 |
| Home Training 7th day (G) For time:
30 sec Handstand
20 Flexiónes
30 sec Handstand
20 Abdominal de mariposa
30 sec Handstand
20 Burpees | Día 7 |
| Handstand Practice (G) For time:
20 minutes Handstand | Día 7 |
| Home Training 8th day (GM) 10 rounds for time of:
1 minutes Plank
30 sec Descanso
1 minutes La Sentadillas
30 sec Descanso | Día 8 |
| Homework (G) For time:
50 Burpees
100 Flexiónes
150 Abdominal de mariposa
200 La Sentadillas | Día 9 |
| Home Training 10th day (G) 6 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Hand Release Push-Up | Día 10 |
| Handstand Practice (G) For time:
20 minutes Handstand | Día 10 |
| Home Training 11th day (G) 2 rounds for time of:
50 Pistol Squat
50 Clapping push-ups
50 Squat Jumps | Día 11 |
| Home Training 12th day (G) 3 rounds for time of:
21-15-9
V ups
Burpees
Flexiónes | Día 12 |
| 300 Push-up Standards (G) For time:
300 Flexiónes | Día 13 |
| Home Training 14th day (G) Complete as many rounds as possible in 15 minutes of:
7 La Sentadillas
5 Leg Raises
3 Wall Climb | Día 14 |
The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.
