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Moderate Workout

Fernanda 2.3

Moderate   39 minutes

Target Areas: Glúteos

Equipment: Bicicleta fija, Bandas de resistencia, Colchoneta de ejercicio

Francisco Perez
 		    Added by Personal Trainer Francisco Perez
Fernanda 2.3
Tags
Full Gym Workouts Glute Workouts Stationary Bike Workouts Resistance Band Workouts No Equipment Workouts

Exercises

Set 1: 1 round
Bicicleta fija
Resistance: Moderate
Effort: Moderate
Bicicleta fija
3 minutes
Descanso
Descanso
30 seconds

Set 2: 3 rounds
Mini Band Lat Pulldown
Mini Band Lat Pulldown
15 reps
Descanso
Descanso
20 seconds
SA Half Kneeling Band Row
SA Half Kneeling Band Row
10 reps
SA Half Kneeling Band Row
SA Half Kneeling Band Row
10 reps
Descanso
Descanso
40 seconds

Set 3: 3 rounds
Mini Band Single Arm Row
Mini Band Single Arm Row
12 reps
Mini Band Single Arm Row
Mini Band Single Arm Row
12 reps
Descanso
Descanso
20 seconds
Band Chest Flys
Band Chest Flys
12 reps
Descanso
Descanso
40 seconds

Set 4: 3 rounds
Sentadillas y remo con banda
Sentadillas y remo con banda
15 reps
Descanso
Descanso
20 seconds
Plancha lateral sobre el lado derecho con rodilla apoyada
Plancha lateral sobre el lado derecho con rodilla apoyada
25 seconds
Plancha lateral con rodilla izquierda flexionada apoyada
Plancha lateral con rodilla izquierda flexionada apoyada
25 seconds
Descanso
Descanso
40 seconds

Set 5: 3 rounds
Mini Band Archer Row
Mini Band Archer Row
10 reps
Mini Band Archer Row
Mini Band Archer Row
10 reps
Descanso
Descanso
20 seconds
Bicicleta inversa
Bicicleta inversa
30 seconds
Descanso
Descanso
40 seconds

Set 6: 4 rounds
Bicicleta fija
Resistance: Moderate
Effort: Light
Bicicleta fija
45 seconds
Bicicleta fija
Resistance: Moderate
Effort: Vigorous
Bicicleta fija
25 seconds

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Recommended Gear

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