woman    beginner    40 min
Cardio / high burn

Strength program (Day 3)

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.
Seated Leg Press
3 Sets   18 repeticiones   40 rest sec.
BARBELL SUMO DEADLIFT
3 Sets   12 repeticiones   40 rest sec.
Sentadilla sumo en máquina Multipower (Entre 12-15 repeticiones)
Lunges with Dumbbells
3 Sets   12 repeticiones   40 rest sec.
Zancada hacia atrás (Entre 12-15 repeticiones cada pierna)
Alternating dumbbell biceps curls
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Triceps Pulldown
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Dumbbell prone reverse flye
3 Sets   15 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Burpee
3 Sets   12 repeticiones   40 rest sec.
Entre 12-15 repeticiones
Fitball leg curl
2 Sets   20 repeticiones   40 rest sec.
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