Hi Hive Lovers happy day today I leave you a Brutal high intensity routine for the house, it's called AMRAP, here we set a certain time to do our workout, we set a series of repetitions and we must complete as many rounds as possible in that set time, in this case I recommend about 20 minutes💪 are enough to burn calories like Beasts.
📌 Ronda completa / Full round
1️⃣ Plancha con toques de hombros, 20 Repeticiones / Shoulder touch plank, 20 Reps
2️⃣ Spiderman push ups, 10 Repeticiones / Spiderman push ups, 10 Reps.
3️⃣ Flexión con enfoque en hombros 10 Repeticiones / Push-up with shoulder focus, 10 Reps.
4️⃣ Abdominales con toques de Rodillas y Punta del pie, 20 Repeticiones / Crunches with Knee and Toe touches, 20 Reps.
5️⃣ Plancha con patada lateral 10 Repeticiones / Plank with side kick 10 Reps.
Al terminar toda la ronda descansa 1 minuto o 30 segundos, depende de como te sientas. Recuerda son todas las rondas posibles en esos 20 minutos.
At the end of the entire round rest for 1 minute or 30 seconds, depending on how you feel. Remember, these are all the rounds possible in those 20 minutes.
RECOMENDACIONES👇RECOMMENDATIONS👇
📌 Siempre haz una activación o calentamiento de unos 10 minutos, la clave es acelerar tus pulsaciones, puedes trotar en el mismo sitio, saltar la cuerda o saltos de tijeras, para activarte.
📌 Always do an activation or warm-up of about 10 minutes, the key is to accelerate your heart rate, you can jog in place, jump rope or jumping jacks, to activate you.
📌 Mantén una respiración controlada, esta es la clave para la resistencia, el oxígeno es vital, tu ritmo debe ser siempre inhalar por la nariz y expulsar por la boca coordinando con cada uno de tus movimientos y al descansar seguir el ritmo de respiración.
📌 Keep a controlled breathing, this is the key to endurance, oxygen is vital, your rhythm should always be to inhale through the nose and exhale through the mouth coordinating with each of your movements and when resting follow the rhythm of breathing.
📌 Hidrátate mientras entrena, mantén tu agua cerca de ti, son sorbos pequeños para mantenerte hidratado mientras te recuperas.
📌 Hydrate while training, keep your water close to you, it's small sips to keep you hydrated while recovering.
📌 No pienses en ser el mas rápido del mundo, sólo haz tu Amrap y mides cuantas rondas haces en esos 20 minutos y en 1 semana puedes repetirlo para comparar.
📌 Don't think about being the fastest in the world, just do your Amrap and measure how many rounds you do in those 20 minutes and in 1 week you can repeat it to compare.
📌 Por último, el "no puedo" NO existe, empieza a hacerlo, si solo haces 2 rondas, ese es tu ritmo hoy, la clave es progresar no perfección.
📌 Lastly, "I can't" does NOT exist, start doing it, if you only do 2 rounds, that's your pace today, the key is progress not perfection.
Espero te haya gustado esta rutina y que quemes calorías a lo bestia, gracias por leerme.
Todas las imágenes son de mi propiedad y use Canva y Photo Grid para la edición.
I hope you liked this routine and that you burn calories like a beast, thanks for reading.
All images are my own and I used Canva and Photo Grid for editing.