Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W1/D3 Wednesday: ABS & Glutes
Uploaded: 2023-12-13T22:09:48.657Z
Duration: 30 min
Description: W1/D3 Wednesday: ABS & Glutes

Josefina

Barrett

Florencia

Deby

Dafne

Gimena

Caro

Carolina

Nath

Agustina

Dai Allegrina

Giorgina

Csasin

En los Dead Bug las repeticiones son en total.

- Lying with your knees bent directly over your hips, arms extended up
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- Alternating back and forth

Dead bugs

- Lying on the floor with hips and knees bent, feet flat on the floor and arms overhead
- Use your arms for assistance as you curl your body up to a seated position, arms reaching forward
- Reverse the movement to starting position with control

Sit ups

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

ABS CIRCUIT

- Start in a standing position with weights placed just above the ankles
- Raise and lower one leg backward using the resistance of the band
- Focus on engaging your glutes through the movement
- Complete desired reps then repeat on the opposite side

Standing glute kicks

- Position yourself on your elbows and knees, weights at each ankle
- Keeping your knees in a bent position 
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey kicks

- Set up in a kneeling side plank position, with an ankle weight around the ankle
- Extend your top leg
- Raise and lower your top leg with control
- Complete desired reps then repeat on the opposite side

Side lying leg lifts

GLUTES CIRCUIT

W1/D3 Wednesday: ABS & Glutes

Luciana

Maria Bello

W1/D1 Monday: Leg day

W1/D2 Tuesday: Upper body

Barbara

W1/D4 Thursday: Cardio

El poder de hacer ejercicios básicos pero bien hechos 🥵

Mayra

W1/D5 Friday: Full body

El claro ejemplo que no hace falta hacer ejercicios nuevos ni retorcidos para trabajar las piernas 🔥🔥👊🏽💪🏽

W2/D1 Monday: Leg day

Maria Victoria Guevara

W2/D2 Tuesday: Upper body

Cómo siempre no fallan las rutinas de la App 🫶

Rocio

W2/D3 Wednesday: ABS & Glutes

Excelente! Estoy TAN empapada 😂gracias chicas!

W2/D4 Thursday: Cardio

Tome fuerzas para volver a entrenar desde casa con ustedes. Buenísimas rutinas

Yanina

Domingo adentroooooo!!! 
La verdad hoy no quería hacer, (34°) en cabo, arme todo sin ganas y cuando termine fue mas satisfactorio 💞💪

W2/D5 Friday: Full body

W3/D1 Monday: Leg day

Fernanda

W3/D2 Tuesday: Upper body

Soledad Oliva González

Ana Cecilia Boetto

W3/D3 Wednesday: ABS & Glutes

Natalia

W3/D4 Thursday: Cardio

Noemi Queipo

Increíblemente efectiva. Trabaje absolutamente todo el cuerpo en 30 min 🤩

W3/D5 Friday: Full body

Empezamos 2024 entrenando! 💪🏽💪🏽💪🏽

Analía

Domingo full, hice esta rutina + abs 😎

W4/D1 Monday: Leg day

W4/D2 Tuesday: Upper body

Cortita pero muy eficiente! Gracias chicas!

W4/D3 Wednesday: ABS & Glutes

divino para post año nuevo!
Gracias chicas!

W4/D4 Thursday: Cardio

W4/D5 Friday: Full body

Después de 4 meses de kinesio, junto con mi traumato obviamente, decidí que ustedes me entrenarían en la recuperación, y fue la mejor decisión que tomé! Gracias!

W1/D3 Wednesday: ABS & Glutes

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