INTRODUCTION

Before embarking on this wonderful journey full of changes, it is necessary that we understand the terms of
the tools that we will use in this training plan, so when you read any of these terms in your trainings you can
return to this page and clarify your doubts.

● Effort Scale (RPE): This is an effort scale used to measure the physical effort in a practical way, the
intensity of the session, and the load used in each one of them.It will be measured through an effort
table, where you can guide yourself when they ask for any number of it:

RPE:
10 : Maximum effort.
9,5: Maybe one more rep will come out.
9: Surely one more rep will come out.
8.5: One more rep comes out and maybe two.
8: Surely two more reps will come out.
7.5: There are two more reps and maybe three.
7: Get three more reps.
6: Get 4 more reps.
5: Get 5 more reps.
Bodyweight: Body weight only.

● Tempo / Negatives: It is the speed at which a repetition is performed. This represents how long the
muscle is kept under tension, and is applied most of the time in the eccentric phase of a repetition
(when the muscle lengthens). An application example of same would be to perform the descent of a
squat counting 3 times in the eccentric phase.

● Superset: Consists of performing two consecutive exercises without a break between them,it can be
composed of agonist or antagonist muscles.

● Trisets: Consists of performing three exercises in a row one after another without rest between
them. It can be composed of agonist or antagonist muscles.

● Giant set: This refers to performing 4 or more exercises together, one after the other without rest
between them.

● ¼ de rep / partial rep:

● ISO holds: It consists of making a pause in the action of the movement or in the contraction of
same, the time will depend on what the plan tells you.

● HIIT: This is the type of cardio and core workout that we will apply in this plan, Hiits are high
intensity interval training workouts with moderately active pauses or breaks. These are carried out in
short periods of time due to the job intensity.
 GYM WORKOUT
Workouts WEEK
Day 1: Legs - Glutes WEEK 1-4
SHOWCASE LINK: https://vimeo.com/497820533

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Constant Tension Squat 15 reps 30 sec rest Bodyweight or bands

Alternating Forward Lunge 15 reps

Banded Glute Bridge 15 reps
WORKOUT
Smith machine squats
increase weight for the
(Sets in approximation)
second set 5 RPE
1 sets of 15 reps 2 min rest
Set between increase weight for
3 sets of 12-12-8-8 reps sets. each set 8 RPE
constant tension with
the first weight you
1 sets of 20 reps used

4 sets of 10 reps adding ¼ de rep for each rep

1 min of
¼ rep + 1 full reps = 1 rep you going to do 10 in this
Hip thrust with dumbbell rest RPE 8 - 9
way
Set between
add the end of the 10 add 5 secs of full contraction
sets
do this in all the sets

3 sets of 12 reps each leg

Set 1 min of
First 6 reps add a pause at the bottom of the
Bulgarian Split squats rest
With Kettlebell or dumbbell movement, followed 6 fluid reps. between RPE 7,5
sets
,

3 sets of 15/12 reps each movement

Abductions machine +
add a pause of 1 sec in the contraction for all the 1 min rest
Aductions machine RPE 6
reps between
Super Set
sets

3 sets of 20 reps
the first 10 reps add 3 sec of pause in the 1 min rest
Leg extension machine Set contraction for all the reps between RPE 7,5
followed for 10 fluid reps sets

30 sec rest
Lying hip abductions Set 2 sets of 30 reps each side between
sets Bodyweight or bands
3 sets of 20 reps 1 min
Seated calf raises Set the first 10 slow movement 3 sec of negative between RPE 6
followed for 10 fluid reps sets

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 2: Back - Shoulders WEEK 1-4
SHOWCASE LINK: https://vimeo.com/497820562

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Knees push ups 15 reps 30 sec rest Bodyweight or bands

Push ups 12 reps

Inchworms 15 reps
WORKOUT
decrease assistance for
1 sets of 15 reps the second set
2 min rest RPE 5
Assisted pull ups
Set between
neutral grip
sets. RPE 7
3 sets of 10-10-12 reps
no assistance
1 sets to failure without assistance
RPE 10

1 min of
Dumbbell shoulder press
4 sets of 12 reps rest RPE 8
Set
controlled movements between
sets

1 min of
Bent over barbell row 4 sets of 8 - 10 reps
Set rest
narrow stance supinated RPE 8
add 1 sec of pause in the contraction for all the reps between
grip
sets
,

Dumbbell lateral raises +

3 sets of 15 reps each movement 1 min rest

Super Set 1 lateral raise + 1 front rise= 1 rep between RPE 6
Dumbbell front raises
sets

1 min rest
Lat pulldown Set 3 sets of 12, 12, 15 reps between RPE 5
sets

Facepulls + 3 sets of 15/12 reps each movement 1 min

Super Set add 2 sec of pause in the contractions for all the reps between RPE 6
Seated row in the row sets
narrow stance neutral grip
45 sec
Straight arms pulldown
Set 2 sets of 15 reps between RPE 5
cable machine
controlled movement sets

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 3: Legs - Glutes WEEK 1-4
SHOWCASE LINK: https://vimeo.com/497844376
Exercise Type of set Series/Reps Rest Used weight
WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Donkey kick backs 15 reps each leg 30 sec rest Bodyweight or bands

Hip hinge with band 15 reps

Side lunge to curtsey lunge 12 reps each leg
WORKOUT

1 sets of 15 reps
RPE 5
2 min rest
4 sets of 8-8-12-12 reps
Deadlifts Set between RPE 8
controlled hip hinge movement
sets.
same weight of the first
1 sets of 15 reps set
RPE 5

3 sets of 12 reps each leg 1 min of

Single leg hip thrust with
perform the first 6 reps adding a 3 sec pause in the rest RPE 7
dumbbell Set
contraction between
followed for 6 fluid reps sets

3 sets of 10 reps
perform the first 5 reps in slow negative for 3 sec 1 min of
each rep rest
Sumo stance leg press Set RPE 7
followed for 5 fluid reps between
sets
,

Standing leg curls + 3 sets of 15 reps each leg

1 min rest
Super Set followed for 15 reps pull troughs
Cable pull through between RPE 6 - 7
add 2 sec of pause in the contraction for each rep
sets

1 min rest
45° back hyperextension between RPE 5
2 reps of 25 reps for hyperextension sets
Super Set
40 reps band abductions 45 sec
Seated abductions with
between Bodyweight or bands
band
sets
1 min
Standing Calf raises Set 3 sets of 15 reps each leg between RPE 5
controlled movement , followed 20 reps with both sets

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 4: Biceps - Triceps WEEK 1-4
SHOWCASE LINK: https://vimeo.com/497996240

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)

Perform as a circuit for 3 rounds, 15 reps per

movement with 30 seconds rest in between each
round
Circuit
Diamond kneeling push 30 sec rest Bodyweight
ups 15 reps
Low weight bicep curls 20 reps
Tricep dips 15 reps
WORKOUT

2 sets of 15 reps
2 min rest RPE 5
Ez bar bicep curls Set between
sets. RPE 7
2 sets of 12-12

1 sets to failure
RPE 5

1 min of
Tricep kicbacks with 4 sets of 12 reps each arm
rest RPE 7
dumbbell/bands Set controlled movements, perform 12 reps with each
between
arm followed of 10 reps with both
sets

1 min of
3 sets of 15 reps rest
Preacher curls Set RPE 8
add 3 sec slow negative in the first 5 reps between
sets
,

1 min of
Set rest
Overhead tricep extension RPE 8
3 sets of 15 reps between
sets

Bicep curl cable machine + 1 min

Super Set 3 sets of 15 reps each movement
between RPE 6
Tricep extension cable sets
machine

Seated incline dumbbell

biceps curl 45 sec
2 sets to failure of the first movement
Super Set between RPE 5
15 reps the second movement
sets
Tríceps push ups

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 5: Glutes isolation - Unilateral work: WEEK 1-4
SHOWCASE LINK: https://vimeo.com/497996276
Type of
Exercise set Series/Reps Rest Used weight
WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Banded side to side squats 15 reps 30 sec rest Bodyweight or bands

Glute bridges hold 15 reps ( hold for 3 sec)

Fire hydrants 15 reps each leg
WORKOUT

2 min rest
Barbell Hip thrust + 1 sets of 15 reps
Super Set between RPE 5
Hip thrust with band
sets.
4 sets of 10-10-8-8 reps
RPE 7 y 8,5
followed 15 reps with band only all the sets

1 min of
Step up with dumbbell 4 sets of 12 reps each leg rest RPE 7
Set
between
sets

1 min of
Single leg deadlift with 3 sets of 12 reps each leg rest
Set RPE 8
kettlebell or dumbbell controlled movement don't hyperextend the knees. between
sets
,

3 sets of 12 reps 1 min rest

Sumo squat with dumbbell Set perform the reps 3 sec slow negative between RPE 9
sets

3 sets of 15 reps each leg 1 min rest

Kickbacks cable machine Set add 1 sec of pause in the contraction of all the reps between RPE 6
sets

Machine abductions + 2 sets of 15 reps each leg 1 min

Super Set followed 15 reps of bridges holding 3 sec between between RPE 6
Glute bridge hold with reps sets
dumbbell

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 6: Conditioning workouts EMOM option 1 you can choose an option for each
week WEEK 1-4
SHOWCASE LINK:

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)
5 min EMOM repeat x 4 EMOM (Every minute on the minute) is a type
total= 20 min workout. of training that consists of performing the
specified number of repetitions of each
movement in the exercise list, each one within a
1) 15 reps side to side push minute, the time we have left of that minute (if we
ups have left) It is our rest, since the next one begins
the next exercise, in this way you will do each one Rest 1 min at
Circuit the end of
2) 15 reps Ball slams of them completing a round of 5 mins (1 min per
EMOM each round ( Bodyweight or bands
exercise) you will do 4 rounds in this way, after
after the 5
3) 12 reps Lateral box jump each round (the 5 exercises) you can Rest for 1 exercise)
to burpee minute and do the following form of the same
again, if for example you do not do the repetitions
4) 12 reps Reverse burpee of an exercise before the end of the minute, you
will have to go to the next without rest; the
5) 10 reps Reverse shuffle training ends when the minutes set in this case 20
to jump min are completed

Day 6: Conditioning workouts EMOM option 2 you can choose an option for each
week WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498189304

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)
5 min EMOM repeat x 4 EMOM (Every minute on the minute) is a type
total= 20 min workout. of training that consists of performing the
specified number of repetitions of each
movement in the exercise list, each one within a
1) 30 reps Jump rope minute, the time we have left of that minute (if we
have left) It is our rest, since the next one begins
2) 15 reps kettlebell swings the next exercise, in this way you will do each one Rest 1 min at
Circuit the end of
of them completing a round of 5 mins (1 min per
EMOM each round ( Bodyweight or bands
3) 12 reps Kick Troughs exercise) you will do 4 rounds in this way, after
after the 5
side to side each round (the 5 exercises) you can Rest for 1 exercise)
minute and do the following form of the same
4) 12 reps Body clean to again, if for example you do not do the repetitions
tuck jump of an exercise before the end of the minute, you
will have to go to the next without rest; the
5) 12 reps Scissor lunges training ends when the minutes set in this case 20
each leg min are completed.

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
Day 6: Conditioning workouts EMOM option 3 you can choose an option for each
week WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498202499

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)
5 min EMOM repeat x 4 EMOM (Every minute on the minute) is a type
total= 20 min workout. of training that consists of performing the
specified number of repetitions of each
movement in the exercise list, each one within a
minute, the time we have left of that minute (if we
have left) It is our rest, since the next one begins
1) 20 skaters the next exercise, in this way you will do each one
Rest 1 min at
Circuit of them completing a round of 5 mins (1 min per the end of
2) 12 reps lunge - squat EMOM exercise) you will do 4 rounds in this way, after each round ( Bodyweight or bands
-lunge each round (the 5 exercises) you can Rest for 1 after the 5
minute and do the following form of the same exercise)
3) 20 plank shoulder taps again, if for example you do not do the repetitions
of an exercise before the end of the minute, you
4) 12 reps bear position to will have to go to the next without rest; the
tricep push ups training ends when the minutes set in this case 20
min are completed.
5) 20 reps burpees

HIIT - CORE option 1 ( you can add a hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498203665

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)

High intensity interval training (HIIT) is

1) V-plank toe taps when you alternate between high and low
intensity exercise(s) or between high
intensity exercise and a short period of 1 round: 60 sec On x
2) Side plank with hip dips
rest, like the case on this routine, for 30 sec Off
right
example in the first round you going to do
HIIT 2 round: 40 sec On x
the exercises for 60 seconds and resting Bodyweight or bands
3) Side plank with hip dips 20 sec off
30 seconds, in this way each exercise,
left when you finish the first round ( all the 5 3 round: 30 sec On x
exercise in this time) you can do the 15 sec Off
4) Dynamic plank to knee second one of 40 second of work and
to elbows resting 20 seconds.

5) Plank jacks

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
HIIT - CORE option 2 ( you can add hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498205836

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)

High intensity interval training (HIIT) is when

1) Dead bugs
you alternate between high and low intensity
exercise(s) or between high intensity exercise 1 round: 60 sec On x
2) Russian twist floor taps
and a short period of rest, like the case on this 30 sec Off
to press
routine, for example in the first round you going
HIIT 2 round: 40 sec On x
to do the exercises for 60 seconds and resting Bodyweight or bands
3) Incline mountain 20 sec off
30 seconds, in this way each exercise, when you
climbers finish the first round ( all the 5 exercise in this 3 round: 30 sec On x
time) you can do the second one of 40 second of 15 sec Off
4) Bicycle abs with band work and resting 20 seconds.

5) Reverse plank march

HIIT - CORE option 3 ( you can add hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498219420

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)

High intensity interval training (HIIT) is

when you alternate between high and low
intensity exercise(s) or between high
intensity exercise and a short period of 1 round: 60 sec On x
1) Plank walks in and out rest, like the case on this routine, for 30 sec Off
example in the first round you going to do
HIIT 2 round: 40 sec On x
2) Side plank crunch right the exercises for 60 seconds and resting Bodyweight or bands
20 sec off
30 seconds, in this way each exercise,
3) Side plank crunch left when you finish the first round ( all the 5 3 round: 30 sec On x
exercise in this time) you can do the 15 sec Off
4) Side plank to push up second one of 40 second of work and
resting 20 seconds.
5) Diamond sit ups

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK

LOWER BODY STRETCHING (you can do these after finish your lower body workouts) WEEK 1-6
SHOWCASE LINK: https://vimeo.com/498222572
Tipo de
Exercise Series EXPLICATIONS Rest Used weight
WARM UP (Joint mobility)

1) Hamstring stretch left

2) Hamstring stretch right The stretching can help us to
3) Lying quad stretch left improve our flexibility and relax
$) Lying quad stretch right the muscles after a training 1 round
Giant set 15-20 sec each
6) Hip rotation lying down left session. Bodyweight
exercise
7) Hip rotation lying down right It's important take your time
8) Hips and inner thighs ( Butterflies ) and do it after the training.
9) Standing calf stretch left and right 15
sec each leg
10) Kneeling hip flexor

If you have any questions, please email me at [email protected]

 GYM WORKOUT
Workouts WEEK
FULL BODY STRETCHING (you can do these after finish your functional workouts) WEEK 1-6
SHOWCASE LINK: https://vimeo.com/498225389

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Joint mobility)

1) Forward flexion neck stretch

2) Neck extension
3) Medial shoulder stretch left and right
15 sec each arm
4) Tricep stretch left and right 15 sec each
arm
5) Side stretch left and right 15 sec each
side
6) Standing leg glute stretch left
7) Standing leg glute stretch right
8) Standing quad stretch left and right 15
sec each leg
9) Pigeon left
The stretching can help us to
Note: Bring your knee forward in
improve our flexibility and
90° lined up with your hips, to take care relax the muscles after a
Giant set 1 round
of the sit bones put a pillow below your training session. 15-20 sec each Bodyweight
glute, just in case you can, bring your It's important take your time exercise
torso slightly forward. and do it after the training.
10) Pigeon right
11) Cat - cow
12) Seated forward bent
Note: In this movement the key is always
to keep the back always flat, sitting on
your sit bones to line up the column keep
these position if you are very stiff, if you
can, improve using a loop band around
your feets and bring your torso to your
feets , when you feel your back is
rounded stop the movement, your feets
will always be in flexion to your body, in
this way we can stretch the posterior
chain and avoid injuries.

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 1: Legs - Glutes WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498231808

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Constant Tension Squat 15 reps 30 sec rest Bodyweight or bands

Alternating Forward Lunge 15 reps

Banded Glute Bridge 15 reps
WORKOUT
Banded Back Squat With
Long Loop Band +
1 min rest Light band
Squat Jump
Super Set between
1 sets of 20 reps
sets.
4 sets 15 reps
Medium band or
count 3 sec in eccentric part of each rep
dumbbells RPE 7
followed perform 20 jump squats

4 sets of 10 reps adding triple pulse for each rep

Hip thrust with dumbbell 1 min of
3 pulses + 1 full reps = 1 rep you going to do 10 in Medium and High band
(Modify with Long loop rest
this way (short loop)
Band) Set between
at the end of the 10 perform 15 fluid reps , focus in RPE 8 - 9
sets
the contraction

3 sets of 12 reps each leg

Bulgarian Split squats First 6 reps add a pause at the bottom of the 1 min of Medium band
With Dumbbell movement, followed 6 fluid reps. rest
(Modify with Long Loop Set between (Long loop)
at the end of the 12 add 10 bulgarian split jumps, in RPE 7,5
Band) this way each set and each leg sets
,

Seated abductions with Medium band

band + Lateral Lunge 3 sets of 30 reps banded abductions 1 min rest (Short loop)
15 reps each leg between RPE 5
Super Set
sets

3 sets of 20 reps
RPE 7,5
Seated Leg Extension with the first 10 reps add 3 sec of pause in the 1 min rest
Medium band
Dumbbells Set contraction for all the reps between
(Long loop)
(Modify with Bands) followed for 10 fluid reps sets

30 sec rest
Lying hip abductions Set 2 sets of 30 reps each side between Bodyweight or bands
sets
3 sets of 20 reps 1 min High band
Seated calf raises Set the first 10 slow movement 3 sec of negative between (Long loop)
followed for 10 fluid reps sets RPE 6

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 2: Back - Shoulders WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498234293

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Knees push ups 15 reps 30 sec rest Bodyweight or bands

Push ups 12 reps

Inchworms 15 reps
WORKOUT
Pull ups with band
High band
(Modify with lateral pull
1 min rest decrease assistance for
downs with band wide 1 sets of 15 reps
Set between the second set
grip)
sets. RPE 5

Medium band
3 sets of 10-10-12 reps (Long loop)

Dumbbell shoulder press 1 min of

(Modify with long band 4 sets of 15 reps rest RPE 8
Set
shoulder press) controlled movements between
sets

1 min of Medium band

Bent over row with band 4 sets of 15 reps
Set rest
narrow stance supinated
add 2 sec of pause in the contraction for all the reps (Short loop)
between
grip
sets RPE 7
,

Dumbbell lateral raises

3 sets of 12 reps each arm
(Modify with band) +
the opposite arm to the one that works it's going to
1 min rest Medium band
Super Set be on isometric hold at the top of the movement
Dumbbell front raises between (Long loop)
in this way each arm, followed, perform 15 fluid reps
(Modify with band) sets RPE 5
with both

Facepulls with band + 3 sets of 15/12 reps each movement 1 min Medium band
Super Set add 2 sec of pause in the contractions for all the reps between (Short Loop)
Seated row with band in the row sets RPE 5
narrow stance neutral grip
45 sec Medium band
Straight arms pulldown
Set 2 sets of 15 reps between (Long loop)
with band
controlled movement sets RPE 5

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 3: Legs - Glutes WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498238018

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Joint mobility)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Donkey kick backs 15 reps each leg 30 sec rest Bodyweight or bands

Hip hinge with band 15 reps

Side lunge to curtsey lunge 12 reps each leg
WORKOUT
Romanian Deadlifts with
Light band
Dumbbell 2 min rest
1 sets of 15 reps (Long loop)
(Modify with band) Set between
sets.
4 sets of 8-8-12-12 reps
RPE 8
controlled hip hinge movement

Single leg hip thrust with

3 sets of 12 reps each leg 1 min of RPE 7
dumbbell
perform the first 6 reps adding a 3 sec pause in the rest Medium band
(Modify with band or
Set contraction between (Short loop)
without weight)
followed for 6 fluid reps, in this way each leg sets

3 sets of 15 reps
perform the first 10 reps in slow negative for 3 sec
each rep 1 min of High band
Sumo stance squats with rest
Dumbbell or band + followed for 5 fluid reps , after the 15 reps perform (Long loop)
Super Set between
12 jumping lunges sets RPE 7
Scissor lunge
,

Sliding hamstring curls + 3 sets of 10 reps each leg + 15 both legs

1 min rest Medium band
Super Set followed for 15 reps pull troughs
Pull through with band between (Long loop)
add 2 sec of pause in the contraction for each rep
sets RPE 6 - 7

Side to side steps with

band 2 sets
30 steps
45 sec
Super Set 40 reps band abductions Medium band
between
Seated abductions with (Short loop)
sets
band

1 min
Standing Calf raises Set 3 sets of 15 reps each leg between RPE 5
controlled movement , followed 20 reps with both sets

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 4: Biceps - Triceps https://vimeo.com/498242089 WEEK 1-4
SHOWCASE LINK:

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Movilidad articular)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Diamond kneeling push 30 sec rest Bodyweight
ups 15 reps
Burpee 20 reps
Tricep dips 15 reps
WORKOUT
Medium band
2 sets of 15 reps (Long loop)
2 min rest RPE 5
Bicep curls with dumbbell
Set between High band
(Modify with band)
2 sets of 12-12 sets. (Long loop)
RPE 7

1 sets to failure
RPE 5

Tricep kickback with 1 min of Medium band

4 sets of 15 reps each arm
dumbbell rest (Long loop)
Set controlled movements, perform 15 reps with each
(Modify with band) between RPE 7
arm followed of 10 reps with both
sets

1 min of
3 sets of 15 reps rest High or Medium band
Preacher curls with band Set (Long loop)
add 3 sec slow negative in the first 5 reps between
sets RPE 8
,

1 min of
Medium band
Overhead tricep extension Set rest
(Long loop)
with band 3 sets of 15 reps between
RPE 5
sets

Cross body bicep curl with

1 min Medium band
Dumbbell or band + Super Set 3 sets of 15 reps each movement
between (Long loop)
sets RPE 6
Band tricep extension

close grip push ups

45 sec
2 sets of the number of reps you can
Super Set between RPE 5
15 reps the second movement
Triceps dips legs elevated sets
(More range of motion)

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 5: Glutes isolation - Unilateral work WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498247646

Exercise Type of set Series/Reps Rest Used weight

WARM UP (Movilidad articular)
Perform as a circuit for 3 rounds, 15 reps per
movement with 30 seconds rest in between each
round
Circuit
Banded side to side squats 15 reps 30 sec rest Bodyweight or bands

Glute bridges 15 reps

Fire hydrants 15 reps each leg
WORKOUT
Hip thrust with band +
Abduction 1 sets of 15 reps 1 min rest Light band
Super Set between (Short loop)
4 sets of 15 reps sets.
Medium band
perform 3 abductions at the top of the movement, in
(Short loop)
this way each rep, 1 hip thrust + 3 abductions= 1 rep

reverse lunge to High 1 min of Medium band

knee 4 sets of 15 reps rest (Long loop)
Set
(Modify with band only) 1 High knee + 1 reverse lunge is equivalent to 1 rep between RPE 7
sets

3 sets of 12 reps each leg

controlled movement don't hyperextend the knees. 1 min of
Single leg deadlift with after the 12 reps drop the weight and perform reps rest
dumbbells + banded Set RPE 8
until the failure, in this way each set and each leg between
deadlift
sets
,

3 sets of 15 reps
Sumo squats pulses with 1 min rest RPE 9
Set perform the reps 3 sec slow negative and partial
dumbbell between High band
reps
(Modify with band) sets (Long loop)

3 sets of 15 reps each leg 1 min rest Medium band

Kickbacks with band Set add 1 sec of pause in the contraction of all the reps between (Short loop)
sets RPE 6

Clamshells + 2 sets of 15 reps each leg 40 sec Medium band

Super Set followed 20 reps of bridges between (Short loop)
single leg glute bridge with sets RPE 6
dumbbell

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK

Day 6: Conditioning workouts EMOM option 2 you can choose an option for each
week WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498189304
Type of
Exercise sets EXPLICATIONS Rest Used weight
WARM UP (Movilidad articular)
5 min EMOM repeat x 4 EMOM (Every minute on the minute) is a type
total= 20 min workout. of training that consists of performing the
specified number of repetitions of each
movement in the exercise list, each one within a
minute, the time we have left of that minute (if we
have left) It is our rest, since the next one begins
1) 30 reps Jump rope the next exercise, in this way you will do each one
Rest 1 min at
Circuit of them completing a round of 5 mins (1 min per the end of
2) 15 reps Kettlebell swings EMOM exercise) you will do 4 rounds in this way, after each round ( Bodyweight or bands
each round (the 5 exercises) you can Rest for 1 after the 5
3) 12 reps Kick Troughs minute and do the following form of the same exercise)
side to side again, if for example you do not do the repetitions
of an exercise before the end of the minute, you
4) 12 reps Body clean to will have to go to the next without rest; the
tuck jump training ends when the minutes set in this case 20
min are completed.
5) 12 reps Scissor lunges

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
Day 6: Conditioning workouts EMOM option 3 you can choose an option for each
week WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498202499

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)
5 min EMOM repeat x 4 EMOM (Every minute on the minute) is a type
total= 20 min workout. of training that consists of performing the
specified number of repetitions of each
movement in the exercise list, each one within a
minute, the time we have left of that minute (if we
have left) It is our rest, since the next one begins
1) 20 skaters the next exercise, in this way you will do each one
Rest 1 min at
Circuit of them completing a round of 5 mins (1 min per the end of
2) 15 reps lunge - squat EMOM exercise) you will do 4 rounds in this way, after each round ( Bodyweight or bands
-lunge each round (the 5 exercises) you can Rest for 1 after the 5
minute and do the following form of the same exercise)
3) 30 plank shoulder taps again, if for example you do not do the repetitions
of an exercise before the end of the minute, you
4) 12 reps bear position to will have to go to the next without rest; the
tricep push ups training ends when the minutes set in this case 20
min are completed.
5) 20 reps burpees

HIIT - CORE option 1 ( you can add a hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498203665

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)

High intensity interval training (HIIT) is

1) V-plank toe taps when you alternate between high and low
intensity exercise(s) or between high
intensity exercise and a short period of 1 round: 60 sec On x
2) Side plank with hip dips
rest, like the case on this routine, for 30 sec Off
right
example in the first round you going to do
HIIT 2 round: 40 sec On x
the exercises for 60 seconds and resting Bodyweight or bands
3) Side plank with hip dips 20 sec off
30 seconds, in this way each exercise,
left when you finish the first round ( all the 5 3 round: 30 sec On x
exercise in this time) you can do the 15 sec Off
4) Dynamic plank to knee second one of 40 second of work and
to elbows resting 20 seconds.

5) Plank jacks

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
HIIT - CORE option 2 ( you can add hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498205836

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)

High intensity interval training (HIIT) is when

1) Dead bugs
you alternate between high and low intensity
exercise(s) or between high intensity exercise 1 round: 60 sec On x
2) Russian twist floor taps
and a short period of rest, like the case on this 30 sec Off
to press
routine, for example in the first round you going
HIIT 2 round: 40 sec On x
to do the exercises for 60 seconds and resting Bodyweight or bands
3) Incline mountain 20 sec off
30 seconds, in this way each exercise, when you
climbers finish the first round ( all the 5 exercise in this 3 round: 30 sec On x
time) you can do the second one of 40 second of 15 sec Off
4) Bicycle abs with band work and resting 20 seconds.

5) Reverse plank march

HIIT - CORE option 3 ( you can add hiit a the end of your routines like cardio option) WEEK 1-4
SHOWCASE LINK: https://vimeo.com/498219420

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)

High intensity interval training (HIIT) is

when you alternate between high and low
intensity exercise(s) or between high
intensity exercise and a short period of 1 round: 60 sec On x
1) Plank walks in and out rest, like the case on this routine, for 30 sec Off
example in the first round you going to do
HIIT 2 round: 40 sec On x
2) Side plank crunch right the exercises for 60 seconds and resting Bodyweight or bands
20 sec off
30 seconds, in this way each exercise,
3) Side plank crunch left when you finish the first round ( all the 5 3 round: 30 sec On x
exercise in this time) you can do the 15 sec Off
4) Side plank to push up second one of 40 second of work and
resting 20 seconds.
5) Diamond sit ups

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
UPPER BODY STRETCHING (you can do these after finish your upper body workouts) WEEK 1-6
SHOWCASE LINK:

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)

1) Ear to shoulder trapezius stretch right

2) Ear to shoulder trapezius stretch left
3) Forward flexion neck stretch
The stretching can help us to
4) Neck extension
improve our flexibility and relax the
5) Medial shoulder stretch left and right 1 round
Giant set muscles after a training session.
15 sec each side It's important take your time and do
15-20 sec each Bodyweight
6) Tricep stretch left and right 15 sec exercise
it after the training.
each side
7) Wall assisted chest stretch left and
right 15 sec each side
8) Child pose

LOWER BODY STRETCHING (you can do these after finish your lower body workouts) WEEK 1-6
SHOWCASE LINK: https://vimeo.com/498222572

Exercise Type of set EXPLICATIONS Rest Used weight

WARM UP (Movilidad articular)

1) Hamstring stretch left

2) Hamstring stretch right
3) Lying quad stretch left The stretching can help us to
$) Lying quad stretch right improve our flexibility and relax the 1 round
6) Hip rotation lying down left Giant set muscles after a training session. 15-20 sec each
7) Hip rotation lying down right It's important take your time and do
Bodyweight
exercise
8) Hips and inner thighs ( Butterflies ) it after the training.
9) Standing calf stretch left and right 15
sec each leg
10) Kneeling hip flexor

If you have any questions, please email me at [email protected]

 HOME WORKOUT
Workouts WEEK
FULL BODY STRETCHING (you can do these after finish your functional workouts) WEEK 1-6
SHOWCASE LINK: https://vimeo.com/498225389
Exercise Type of set EXPLICATIONS Rest Used weight
WARM UP (Movilidad articular)

1) Forward flexion neck stretch

2) Neck extension
3) Medial shoulder stretch left and
right 15 sec each arm
4) Tricep stretch left and right 15 sec
each arm
5) Side stretch left and right 15 sec
each side
6) Standing leg glute stretch left
7) Standing leg glute stretch right
8) Standing quad stretch left and
right 15 sec each leg
9) Pigeon left
Note: Bring your knee forward in
90° lined up with your hips, to
The stretching can help us to improve
take care of the sit bones put a our flexibility and relax the muscles
pillow below your glute, just in Giant set after a training session. 1 round
case you can, bring your torso It's important take your time and do
15-20 sec each Bodyweight
slightly forward. exercise
it after the training.
10) Pigeon right
11) Cat - cow
12) Seated forward bent
Note: In this movement the key is
always to keep the back always flat,
sitting on your sit bones to line up
the column keep these position if
you are very stiff, if you can,
improve using a loop band around
your feets and bring your torso to
your feets , when you feel your back
is rounded stop the movement,
your feets will always be in flexion
to your body, in this way we can
stretch the posterior chain and
avoid injuries.

If you have any questions, please email me at [email protected]