Bienvenidos a todos y a todas de la comunidad Street Workout 🙌. El día de hoy les tengo esta rutina de plancha donde variamos para trabajar los abds como bestia 🔥. Esta rutina les servirá mucho para ganar fuerza en la parte baja y tener mayores e resistencia de plancha y poder avanzar a otros niveles, espero les guste y... vamos!🏃💪

WWelcome to everyone in the Street Workout community 🙌. Today I have this plank routine where we vary to work the abds like a beast 🔥. This routine will serve them much to gain strength in the lower part and have greater e plancha resistance and to advance to other levels, I hope you like and... let's go 🏃💪

Rutina :

/ Routine :

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ESPAÑOL ⇲

• Flexión esática a media -10 Seg
• Flexión esática arriba -10 Seg
• Plancha lateral ( Ambos lados) -10 Seg
• Plancha -10 Seg
• Rotación de plancha -10 Seg
• Escalonadas -10 Seg
• Plancha arriba -10 Seg
• Escalonadas cruzadas -10 Seg
• Plancha lateral ( Ambos lados) -5 Seg
• Plancha -10 Seg
• Plancha con toque de hombros -15 Seg
• Flexión a media -10 Seg

(x4 series todo + 2min de descanso)

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ENGLISH ⇲

• Sciatic flexion at half -10 sec.
• Somatic flexion up -10 Sec
• Lateral plank (both sides) -10 sec
• Plank -10 sec
• Rotation plank -10 sec
• Staggered -10 sec
• Overhead plank -10 sec
• Staggered cross -10 sec
• Lateral plank (both sides) -5 sec
• Plank -10 sec
• Shoulder press -15 sec
• Half push-up -10 sec

(x4 series all + 2min break)

Imagenes / Pictures

Flexión estática a media -10 Seg	Static bending at half -10 Sec

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Flexión estática arriba 10 Seg	- Static flexion up 10 Sec

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Plancha lateral ( Ambos lados) 10 Seg	Lateral plank (both sides) 10 sec

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Plancha 10 Seg	Plank 10 sec

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Rotación de plancha 10 Seg	Rotation plank 10 sec

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Escalonadas 10 Seg	Staggered 10 sec

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Plancha arriba 10 Seg	Overhead plank 10 sec

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Escalonadas cruzadas 10 Seg	Staggered cross 10 sec

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Plancha lateral ( Ambos lados) 5 Seg	Lateral plank (both sides) 5 sec

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Plancha 10 Seg	Plank 10 sec

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Plancha con toque de hombros 15 Seg	Shoulder press 15 sec

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Flexión a media 10 Seg	Half push-up 10 sec

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