CARL SEBASTIAN

WORKOUT

This is a complementary plan to the personal training program. It seeks to strengthen those muscular chains that perhaps need more attention and that do not need supervision.

It is not convenient to do 2 workouts the same day, it is necessary to rest to have adaptations. If we train without rest, we interrupt the period of muscle recovery and regeneration.

Recommendations before starting: Have had a good rest, stretch and hydrate during physical activity. Muscle failure should not be reached to avoid injury. We can work with medium-high intensity.

TUESDAY

  1. Bicycle: 15 min. Low intensity level
  2. Abdominal crunch: 10 reps – 4 series
  3. Bench Press Dumbells (4kg): 10 reps – 4 series
  4. Superman: 10 reps – 4 series
  5. Abdominal Plank: 30 seconds – 4 series

THURSDAY

  1. Bicycle: 15 min. Low intensity level
  2. Push-Ups: 5 reps – 4 series
  3. Abdominal Plank: 30 seconds – 4 series
  4. Curl Biceps Dumbells (4kg): 10 reps – 4 series
  5. Military press Dumbells (4Kg): 8 reps – 4 series