Pablo Señoráns 1ºBach B by Pablo Señoráns https://padlet.com/lucastras59/pnr22dkmai23 Workout en-us 2017-06-06 19:30:04 UTC 2025-11-19 05:37:35 UTC hello@padlet.com Workout day 1 lucastras59 https://padlet.com/lucastras59/pnr22dkmai23/wish/175454176 warm up: run for 9 minutes
Push-ups ---> 15 x 3 in between 30 sec break.
crunh ---> 15 x 3 in between 30 sec break.
squat--->  20 x 3 in between 30 sec break.
Plank ---> 30 sec x 3 in between 45 sec break
Streching, last 10 minutes more or less ---> 1º sit down and put your arms on the flor with your shoulder at the back. 2º Take with one arm one of the colunms and atach at it with out folling. 3º last to do something with the lower train,k sit down and puto the foot together and bend your kneews outside yor body.
]]> 2017-06-06 19:32:18 UTC https://padlet.com/lucastras59/pnr22dkmai23/wish/175454176 Work out day 2 lucastras59 https://padlet.com/lucastras59/pnr22dkmai23/wish/175457119 warm up: run for 10 minutes
Dipping---> 15 x 3 in between 30 sec break.
Lateral plank---> 15 sec x 3, in between 30 sec break (both sides).
Plank ---> 30 sec x 3 in between 45 sec break
Weight ball: 15 x 3 in between 30 sec break
Streching: 1º take your shoulder back 2º put in a wall and strech one leg and the the other.
]]> 2017-06-06 20:01:18 UTC https://padlet.com/lucastras59/pnr22dkmai23/wish/175457119 Work out 3 lucastras59 https://padlet.com/lucastras59/pnr22dkmai23/wish/175457782 warm up: run for 10 minutes
Leg elevation---> 15 x 3 in between 30 sec break.
Bulgarian squat---> 15 sec x 3, in between 30 sec break (both legs).
Long jump ---> 10 x 3 in between 30 sec break
Vertical jump ---> 15 x 3 in between 30 sec break
Streching: 1º put one leg streched and one bend and take your body to the streched one. 2º go to one stair and put the tiptoe inorder to strech your calfs
]]> 2017-06-06 20:08:54 UTC https://padlet.com/lucastras59/pnr22dkmai23/wish/175457782 Next of the workouts just repat one day one of this and like that, but the warming time is set in 10 minutes, the exercices that are with time try to increase the time litle by litle, like for example 5 sec more each day lucastras59 https://padlet.com/lucastras59/pnr22dkmai23/wish/175458887 2017-06-06 20:18:58 UTC https://padlet.com/lucastras59/pnr22dkmai23/wish/175458887