Happy day dear community of full sports, in this wonderful day I have the pleasure to share an excellent moving and coordination routine to help shape more the body, perform 6 exercises very easy in 4 sets of 20 repetitions, leaving a rest time between sets of 45 seconds, combine some movements of strength, flexibility and balance I hope you like it so without saying more join me.
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Rutina./ Routine.
Primer ejercicio, realice estocada isométrica más curl bíceps y extensión frontal de brazos, excelente ejercicio para frontal el tren superior, lo realice en 4 series de 20 repetición.
First exercise, perform isometric lunge plus biceps curl and front arm extension, excellent exercise to front the upper body, performed in 4 sets of 20 repetitions.
![](https://images.hive.blog/0x0/https://files.peakd.com/file/peakd-hive/genice/243qFH2rAi9FwVRamb66KsNUqNJrEm63i2VAfPCwuzZ4tu2PZvZ7jU5Ryyw8DWW8Qo837.gif)
Segundo ejercicio, realice sentadilla más elevación de brazos, culminando con estocada lateral combinación de movimientos para trabajar los glúteos, hombros y cuádriceps, lo realice en 4 series de 20 repetición.
Second exercise, perform squat plus arm raise, culminating with lateral lunge combination of movements to work the glutes, shoulders and quads, perform it in 4 sets of 20 repetitions.
![](https://images.hive.blog/0x0/https://files.peakd.com/file/peakd-hive/genice/241tUueyRT52SccA9UdzwnmjgJx82ECzfWjuh1M44Vb1o7hPSNCWJm14dWGkT7HkiD9TJ.gif)
Tercer ejercicio, realice jalones más estocada inclinada, dinámico ejercicio que ayuda acondicionar totalmente el cuerpo, lo realice en 4 series de 20 repetición.
Third exercise, perform pull-ups plus incline lunge, dynamic exercise that helps to fully condition the body, perform it in 4 sets of 20 repetitions.
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Cuarto ejercicio, realice patada frontal con estiramiento de brazos, combinación de movimientos que ayuda a fortalecer el abdomen, lo realice en 4 series de 20 repetición.
Fourth exercise, perform front kick with arm stretch, a combination of movements that helps strengthen the abdomen, perform it in 4 sets of 20 repetitions.
![](https://images.hive.blog/0x0/https://files.peakd.com/file/peakd-hive/genice/243BeeKsp8MPpSheK8eeSDmkZvAxAZxEvjDZ75ZTCn2Wc2Gp4KVfUpYr5xdhykjTcEonF.gif)
Quinto ejercicio, realice balance de cuerpo más elevación de caderas y patada hacia arriba, un movimiento completo que me ayuda a trabajar el cuerpo completo, lo realice en 4 series de 20 repetición.
Fifth exercise, perform body balance plus hip elevation and kick up, a complete movement that helps me to work the whole body, perform it in 4 sets of 20 repetitions.
![](https://images.hive.blog/0x0/https://files.peakd.com/file/peakd-hive/genice/242Nh8Qc7V24DbPm5vuSR4eHpKUgQarU8EgdEataqnJaV1pinsHAwmwMrP99onRk6XsSa.gif)
Sexto ejercicio, realice doble estocada primero de manera frontal de forma dinámica, luego lo realice de manera lateral, perfecto para fortalecer los glúteos y cuádriceps, lo realice en 4 series de 20 repetición.
Sixth exercise, perform double lunge first frontally in a dynamic way, then perform it laterally, perfect for strengthening the glutes and quads, perform it in 4 sets of 20 repetitions.
![](https://images.hive.blog/0x0/https://files.peakd.com/file/peakd-hive/genice/2432FpKu5wxG5iyfnArQDAuXrD8AscP7np6w79DQk4TAfGK1UQto3ELpNxdsogEQtEzXG.gif)
![](https://images.hive.blog/768x0/https://files.peakd.com/file/peakd-hive/genice/23sK9PMvyw1U3JAwnXpPfSMNiENvc3Rmx5C4xijZQFuaebapCZ54Y7oNmfBDSWEQ3wct7.png)
Dear community I share this excellent routine from my home, a new alternative training without much weight, only exercises of body strength and mobility, to condition and strengthen muscles, as you could see perform 4 sets of 20 repetition, I hope you like it without saying more see you another time.
![](https://images.hive.blog/768x0/https://files.peakd.com/file/peakd-hive/genice/23ynWg5sWw2tTaiUXfC2g6zaBDAz5esoxwJcCShfNwBrZkknWkqWXk8aDdLaConpganDb.png)
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