woman    beginner    40 min
Cardio / high burn

Strength program (Day 2)

Goal

Training to strengthen our muscles. 3 days per week fullbody circuit. During the work part, try to focus in the part of the body that we are training. Don't rest more than 40 seconds. Do 5 minutes of stretching after each session. You can add 20 minutes of cardio at the end of the strength session.
Burpee
  30 seg
Al inicio de cada vuelta.
INCLINE BARBELL FRONTAL RAISES ON BENCH
3 Sets   18 repeticiones   40 rest sec.
90 Degree dumbbell lateral raise
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Back extensions
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
ELASTIC BAND HIP EXTENSION
3 Sets   18 repeticiones   40 rest sec.
Seated Cable Row
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Machine shoulder press
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
ONE ARM TRICEP EXTENSION
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
The Bicycle Crunch
2 Sets   20 repeticiones   40 rest sec.
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