BBG Tablas

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bikini body guide - esquema tablas

Text of BBG Tablas

  • circuit ONE circuit TWO

    15 reps

    15 reps

    24 steps

    24 reps

    Jump squats Squats Walking lunges (12 per leg) Knee ups (12 per leg)

    16 reps 10 reps

    24 reps

    15 reps

    X Jumps (8 per leg) Burpees

    Weighted step ups (12 per leg) Medicine ball squat & press

    MONDAY week 1 & 3

    LEGS & CARDIO

  • circuit ONE circuit TWO

    15 reps

    Push ups 40 reps

    Mountain climbers (20 per leg)

    15 reps

    Medicine ball squat & press 40 reps

    Ab bikes (20 per side)

    15 steps

    Lay down push ups 30 reps

    Sit ups with twist (15 each side)

    15 reps

    Tricep dips 15 reps

    Straight leg sit ups

    WEDNESDAY week 1 & 3

    ARMS & ABS

  • circuit ONE circuit TWO

    15 reps

    30 reps

    Medicine ball squat & press Knee ups (15 per leg)

    10 reps 15 reps

    Burpees

    Straight leg sit ups

    40 reps

    Ab bikes (20 per side) 30 reps

    Weighted step ups (15 per leg)

    24 steps

    Walking lunges (12 per leg) 15 reps

    Push ups

    FRIDAY week 1 & 3

    FULL BODY WORKOUT

    (optional)

  • circuit ONE circuit TWO

    10 reps

    20 reps

    24 steps

    15 reps

    Burpees

    Jump lunges (10 per leg)

    Knee ups (12 per leg)

    Sumo squats

    2 mins 24 steps

    30 reps

    15 reps

    Skipping Walking lunges (12 per leg) Raised reverse lunges (15 per leg) Jump squats

    MONDAY week 2 & 4

    LEGS & CARDIO

  • circuit ONE circuit TWO

    15 reps

    Weighted squat clean & press 20 reps

    Sit ups

    15 reps

    Tricep dips 15 rounds

    4 mountain climbers + 1 push up

    24 reps

    Commandos (12 each side) 15 reps

    Leg raises

    20 reps

    Straight leg jackknife 15 reps

    Lay down push ups

    WEDNESDAY week 2 & 4

    ARMS & ABS

  • circuit ONE circuit TWO

    10 reps

    30 reps

    Burpees

    Jump lunges (15 per leg)

    15 reps 15 reps

    4 mountain climbers + 1 push up Straight leg jackknifes

    15 reps

    Lay down push ups 2 mins

    Skipping

    15 reps

    Sumo squats 24 reps

    Commandos (12 each side)

    FRIDAY week 2 & 4

    FULL BODY WORKOUT

  • circuit ONE circuit TWO

    15 reps

    15 reps

    15 reps

    30 reps

    Sumo jump squats Weighted wide squats on bench Burpees

    Weighted step ups (15 per leg)

    30 reps

    15 steps

    24 steps

    2 mins

    Jump lunges (15 per leg) Medicine ball crab walk Weighted walking lunges (12 per leg) Skipping

    MONDAY week 5 & 7

    LEGS & CARDIO

  • circuit ONE circuit TWO

    r 8 10 mountain climbers + 2 push ups 15 Weighted squat clean & press ounds reps

    15 reps

    Leg raise with hip raise 15 reps

    Decline push ups

    15 reps

    Laydown push ups 15 reps

    Tricep dips (feet raised)

    15 reps

    Weighted bent leg jackknifes 24 reps

    Commandos (12 each side)

    WEDNESDAY week 5 & 7

    ARMS & ABS

  • circuit ONE circuit TWO

    50 reps

    15 reps

    Mountain climbers (25 each side) Weighted bent leg jackknifes

    15 reps 30 reps

    Burpees

    Raised leg sit ups with twist (15 each side)

    3 mins

    Skipping 40 reps

    Ab bikes (20 each side)

    15 reps

    Straight leg jackknifes 15 reps

    Leg raises

    FRIDAY week 5 & 7

    ABS & CARDIO

  • circuit ONE circuit TWO

    15 reps

    1 min

    20 reps

    25 reps

    Drop push ups Plank Tricep dips (feet raised) Bent leg raises with hip lift

    15 reps

    15

    steps

    20 reps

    20 reps

    Weighted squat clean & press

    Leg raises with hip raise

    Raised leg sit ups with twist

    Leg raises

    MONDAY week 6 & 8

    ARMS & ABS

  • circuit ONE circuit TWO

    20 reps

    20 reps

    Snap jumps Straight leg jackknifes

    15 reps 50 reps

    Burpees

    Mountain climbers (25 each side)

    2 mins

    Skipping 40 reps

    Scissor kicks (20 each side)

    40 reps

    Ab bikes (20 each side) 20 reps

    X jumps (10 each side)

    WEDNESDAY week 6 & 8

    ABS & CARDIO

  • circuit ONE circuit TWO

    30 reps

    X jumps (15 each side) 15 reps

    Sumo jump squats

    30 reps

    Weighted step ups (15 each side) 15 reps

    Split squats

    40 reps

    Jump lunges (20 each side) 24 reps

    Weighted walking lunges (12 per leg)

    15 reps

    Tuck jumps (knees to elbows) 15 reps

    Broad jump burpees (jump forward)

    FRIDAY week 6 & 8

    LEGS & CARDIO

  • circuit ONE circuit TWO

    50 reps

    20 reps

    20 reps

    15 reps

    Jump lunges (25 each leg) Split squats 180 degree jump squats Medicine ball full squat & press

    20 reps 30 reps

    15 reps

    24 reps

    X hops (each jump movement is 1 rep) Knee ups (15 each leg) Double bench jumps Snap jump knee ups (12 each leg)

    MONDAY week 9 & 11

    LEGS

  • circuit ONE circuit TWO

    20 reps

    Drop push ups 15 reps

    Broad jump burpees (jump forward) 15 reps

    Medicine ball squat & press 15 reps

    Weighted squat clean & press

    25 reps

    Tricep dips (feet raised) 15 reps

    Decline push ups

    8 reps

    10 mountain climbers + 2 push ups 15 reps

    Bosu burpees

    WEDNESDAY week 9 & 11

    ARMS

  • circuit ONE circuit TWO

    20 reps

    Leg raises with hip raise 30 reps

    Bench hops (15 each side)

    20 reps

    Straight leg jackknife 20 reps

    Weighted bent leg jackknife

    50 reps

    Mountain climbers (25 each side) 20 reps

    Leg raises on bench

    20 reps

    Ab bikes 30 reps

    Raised leg sit ups with twist (15 each side)

    FRIDAY week 9 & 11

    ABS

  • circuit ONE circuit TWO

    30 reps

    15 reps

    20 steps

    20 reps

    Weighted step ups (15 each leg) Double bench jumps

    Medicine ball crab walks

    Split jumps

    15 reps 15 reps

    24 reps

    30 reps

    Burpee bench jump Medicine ball squat & press 180 degree jump squats X jumps (15 each leg)

    MONDAY week 10 & 12

    LEGS

  • circuit ONE circuit TWO

    15 reps

    Weighted squat clean & press 24 reps

    Spider push ups (12 each side)

    36 reps

    20 reps

    Commandos (18 each side) Laydown push ups with tuck jumps

    30 reps

    15 reps

    Tricep dips (feet raised)

    Bosu burpees

    20 reps

    Decline push ups 20 reps

    Split leg push ups

    WEDNESDAY week 10 & 12

    ARMS

  • circuit ONE circuit TWO

    50 reps

    Snap jumps 20 reps

    Leg raises on bench

    16 reps

    Spider push ups (8 each side) 20 reps

    Straight leg jackknifes

    40 reps

    Scissor kicks (20 each side) 20 reps

    Weighted bent leg jackknifes

    30 reps

    Bench hops (15 each side) 15 reps

    Burpee bench jump

    FRIDAY week 10 & 12

    ABS

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