Reto Sculpt, Tone & Sweat (8 semanas)
¿Tenes poco tiempo? No hay problema. Este es un programa de 8 semanas enfocado en fortalecer todos los grupos musculares clave, justo a tiempo para que termines el año sintiéndote más fuerte y segura de vos misma. ¿Qué podes esperar? 💪🏾 Brazos y espalda tonificados: Ejercicios que fortalecerán y definirán tu tren superior. 🍑 Piernas y glúteos firmes: Rutinas diseñadas para esculpir y tonificar. 👌🏾 Abdomen fuerte y definido: Trabaja tu core para mejorar tu postura y estabilidad. 🧘🏽♀️ Motivación extra: Bonus de meditaciones semanales y clases pre grabadas de abdominales hipopresivos para que fortalezcas y trabajes tus músculos del suelo pélvico y conectes con tu cuerpo desde el amor y la calma. ✅ Resultados visibles en 8 semanas: que este 2025 sea el año con un cuerpo más fuerte, tonificado y equilibrado! Detalles del reto: * Fecha de inicio: 1ero de agosto. * Duración: 8 semanas. * Requisitos: necesitas un mat, pesas, ligas y determinación. Este programa es ideal para todos los niveles. Preparate para sudar, quemar calorías, desarrollar fuerza y mejorar tu estado físico y mental.
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Week 1
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Circuit. 4 rounds
Single Exercise
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Tabata 20/10. 10 Rounds
Single Exercise
HIIT. 45ON/15OFF
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
Tabata 20/10. 10 Rounds
Cool Down
Workout
Day 5. Active Rest
20-45 minute Walk or Run
Meditación. Calma y Manifiesto
Hipopresivos
Workout
Week 2
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 16, 14, 12 reps
HIIT. 45ON/15OFF. 16 min
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 Exercises
HIIT. 40ON/20OFF. 16 min
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
10 minutes Core Workout
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 3
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
HIIT. 45ON/15OFF. 4 Rounds.
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
3 Supersets. 16-14-12-8 reps
Tabata 20/10
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Meditación. Libera el estrés
Workout
Week 4
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset (3 Rounds)
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
HIIT. 30ON/15OFF
HIIT. 30ON/15OFF
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 3 Rounds
Triset. 3 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Shoulders Training
Workout
Week 5
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset. (2 exercises)
Single Exercise
Finisher. Tabata 20/10. 8 Rounds.
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
HIIT. 30ON/15OFF
HIIT. 30ON/15OFF
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise
Superset. (2 exercises)
Tabata 20/10. 9 Rounds
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Yoga
Workout
Week 6
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset. (2 exercises)
HIIT. 45ON/15OFF
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 4 Rounds
Single Exercise. 3 rounds
Circuit. 3 Rounds
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Superset. (2 exercises)
Single Exercise. 4 rounds
Finisher. Tabata 20/10. 10 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Superset. (2 exercises)
Superset. (2 exercises)
Circuit. 3 Rounds
Finisher. Tabata 20/10. 8 Rounds.
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 7
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Circuit. 3 Rounds.
Superset. (2 exercises)
Finisher. 30-30-30
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Superset. (2 exercises)
HIIT. 40ON/20OFF
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
HIIT. 40ON/20OFF
HIIT. 40ON/20OFF
Single Exercise
Cool Down
Workout
Day 4. Full Body + Core
Warm Up, 3 Rounds
HIIT. 30ON/15OFF
Bulgarian Complex
Circuit. 3 Rounds
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 8
New training
Day 1. Strengh Training-Lower Body
Warm Up
Circuit. 4 Rounds.
Superset. (2 exercises)
Isolated Glutes Exercise
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up
Superset. (2 exercises)
Triset. (3 exercises)
Superset. (2 exercises)
Circuit. 4 Rounds.
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up
Superset. (2 exercises) 12-10-8
Single Exercise
Isolated Glutes
Cool Down
Workout
Day 4. Full Body + Core
Warm Up
HIIT. 40ON/20OFF. 12 min
HIIT. 40ON/20OFF. 21 min
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout