Quads & Core
Routine 07 - Quads & Core Strength
LEVEL
Beginner-Intermediate
EQUIPMENT
Dumbbells + Bodyweight
DURATION
35-45 min
Rutina diseñada para desarrollar fuerza en cuádriceps y estabilidad del core mediante movimientos controlados y trabajo abdominal completamentario.
01
WARM UP
WARM UP
2 rounds:
- 12 Air Squats
- 10 Walking Lunges (5/5)
- 10 Squat to Reach
- 10 Bird Dogs (5/5)
- 20 sec Plank
02
STRENGTH
STRENGTH
Part A - 3 sets
- 12 Goblet Squats
- 10/10 Front or Reverse Lunges
- 30 sec Squat Hold
Core - 3 sets
- 12 Reverse Crunches
- 20 Heel Taps (10/10)
- 20-30 sec Side Plank each side
03
WORKOUT
WORKOUT
EVERY 2 MIN x 4
- 12 Dumbbell Squats
- 10 Alternating Lunges (5/5)
- 10 Reverse Crunches
- Rest remaining time
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Trabaja con tempo controlado y mantén el core estable durante squats y lunges.
MODIFICATIONS
Reduce la carga y sustituye side plank por forearm plank si es necesario.
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