STRENGTH RESISTANCE OF THE WEIGHT LOSS PERIODIZATION

After the period in which you lost weight to the goal you wanted, start the strength resistance step.

Monday

• Warming up 10 minutes walk
• Make 3 passages in the circuit with 30sec of stimulus for 30 of interval
• extension chair
• flexor chair
• Single twins.
• advance walking
• Adductor
• abductor
• Puller
• military development
• Girl push-up
• Abd. Rower

Wednesday

• Warming up 10 minutes walk
• Gluteus 90º + 180º w/ rotation 3×15+15 60″
• extension chair
• Dumbbell lunge|ct|3|6|0″
• Stiff|ct|3|6|0″
• Adductor+unilateral french 3×15+15 60″
• Abductor+straight thread 3×15+15 60″
• Abd. Rower + push-up 3×20+8 30″I
• Open row 3×8 30″I
• Dumbbell Lateral Raise 3×20 30″I
• 10 sprints of 20sec for 40sec rest on the elliptical

Friday

• Warming up 10 minutes walk
• Gluteus 90º + 180º w/ rotation
• Extension chair 3×20 60″I
• Hack 3×20 60″I
• Lying flexor 3×20 60″I
• Adductor + French with dumbbell 3×15+15 60″
• Abductor + alternating thread 3×15+15 60″
• Abd. Rower + push-up 3×30+8 60″
• Low row 3×20 60″I
• Lateral raise 3×20 60″I
• 10 shots of 40sec for 80sec rest on the bike