Hola amigos de @fulldeportes feliz jueves, aqui seguimos dandole con todo aun con trasnocho, aunque el plan de salir a las 5am a entrenar con mi esposo y su amigo se ha visto afectado, porque honestamente has sido dos noches de mal dormir y levantarme a las 5 era autodestruirme jajaja asi que me he levantado a las 7:30 pero aun asi he entrenado que es lo importante, ya veremos si mañana o el lunes retomamos al team 5am 😂😂
Hi friends @fulldeportes happy Thursday, here we are still giving it our all even with late nights, although the plan to leave at 5am to train with my husband and his friend has been affected, because honestly you have been two nights of bad sleep and get up at 5 was self-destruct hahaha so I got up at 7:30 but still I have trained that is important, we'll see if tomorrow or Monday we return to the team 5am 😂😂
Pero bueno hoy les quiero compartir este amrap que hice, son solo 3 ejercicios de los cuales haremos 10 repeticiones de cada uno, eso hara una ronda, y haremos cuantas rondas podamos en ese tiempo establecido, en mi caso fueron 20 minutos, si apenas estan empezando a entrenar pueden hacer 15 minutos, en esos 20 minutos vamos a descansar entre ronda lo menos que podamos, la idea es hacerlo intenso, yo hice 5 rondas y 5 flexiones, si llegan a animarse me encantaria que me contaran hasta donde pudieron llegar y sin mas que decir, aca les explico los ejercicios que haremos
But well today I want to share with you this amrap I did, they are only 3 exercises of which we will do 10 repetitions of each one, that will make a round, and we will do as many rounds as we can in that established time, in my case it was 20 minutes, if you are just starting to train you can do 15 minutes, in those 20 minutes we will rest between rounds as little as we can, the idea is to make it intense, I did 5 rounds and 5 push-ups, if you get to encourage me I would love to tell me how far you could get and without more to say, here I explain the exercises that we will do.
PRIMER EJERCICIO
Vamos a comenzar con Single Arm devil press consiste tal y como ven en el gifs, hacemos una flexion dejando un brazo sobre la pesa y al subir, llevamos la pesa primero al centro de nuestras piernas para tomar impulso y luego subirla por encima de nuestra cabeza, bajamos llevando la pesa a la mano contraria y repetimos hasta lograr las 10 repeticiones
FIRST EXERCISE.
Let's start with Single Arm devil press consists as you see in the gifs, we do a flexion leaving one arm on the weight and when we go up, we take the weight first to the center of our legs to take impulse and then raise it above our head, we lower taking the weight to the opposite hand and repeat until we achieve 10 repetitions.
SEGUNDO EJERCICIO:
Para el segundo ejercicio vamos a hacer Single arm thrusters, tomamos nuestra pesa, la colocamos en nuestro hombro, hacemos la sentadilla y con un pequeño impulso subimos hasta llevar la pesa por encima de la cabeza, seran 10 repeticiones de cada lado
SECOND EXERCISE
For the second exercise we are going to do Single arm thrusters, we take our dumbbell, we place it on our shoulder, we do the squat and with a little impulse we go up until we bring the dumbbell over our head, we will do 10 repetitions on each side.
TERCER EJERCICIO:
Para el tercer y ultimo ejercicio hacermos Burpee Over dumbbell, colocamos la pesa hacemos el burpee, saltamos sobre ella y hacemos el otro burpee, les debo el salto sobre la pesa porque al ser una pesa que esta ropa, me daba miedo tropezarme con el tuvo y bueno iba a rodar😂 pero asi es el movimiento
THIRD EXERCISE:
For the third and last exercise we do Burpee Over dumbbell, we place the dumbbell we do the burpee, we jump over it and we do the other burpee, I debk them the jump over the dumbbell because being a dumbbell that this clothes, I was afraid of tripping with the had and well I was going to roll😂 but this is how the movement is.
Como dije al principio son 3 ejercicios y vamos a hacer cuantas rondas podamos en ese periodo de 20 minutos, espero que lo disfruten tanto como yo 💪💪
As I said at the beginning there are 3 exercises and we are going to do as many rounds as we can in that 20 minute period, I hope you enjoy it as much as I do 💪💪.
Gifs realizados en Capcut
Portada editada en PicsArt
Gifs made in Capcut
Cover edited in PicsArt