{"id":15499,"date":"2024-10-21T11:39:12","date_gmt":"2024-10-21T11:39:12","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15499"},"modified":"2025-01-29T18:41:31","modified_gmt":"2025-01-29T18:41:31","slug":"plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/","title":{"rendered":"6 Week Home Workout Plan .pdf [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Entrenamiento en casa durante 6 semanas. Ideal para personas con un nivel f\u00edsico moderado, pero si eres principiante, reduce las series a la mitad de lo indicado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Realice el ejercicio bajo su propio riesgo: consulte a su m\u00e9dico antes de comenzar un nuevo protocolo de ejercicio.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipo <\/strong>\u2013 pesa rusa, banda de resistencia.<br><br>Incluya un calentamiento antes de cada entrenamiento, por ejemplo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sentadillas con peso corporal x 30<\/li>\n\n\n\n<li>C\u00edrculos con los brazos x 20<\/li>\n\n\n\n<li>Cuello &quot;no&quot; y &quot;s\u00ed&quot; (asiente) x 10 cada uno<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 1-2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1: Fuerza de cuerpo completo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadillas con peso corporal<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Peso muerto con pesa rusa (moderado)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Remo con banda de resistencia<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Lagartijas (<a href=\"https:\/\/giphy.com\/gifs\/elbow-knee-to-push-ups-9nn3dtp3jvtQDROt5I\">Hombre ara\u00f1a <\/a>Flexiones para mayor resistencia)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Plancha<\/td><td>30 segundos<\/td><td>3<\/td><\/tr><tr><td>Puente de gl\u00fateos<\/td><td>15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2: Enfoque en la parte inferior del cuerpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadilla con pesa rusa (ligera)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Caminata lateral con banda de resistencia<\/td><td>10 pasos por cada lado<\/td><td>3<\/td><\/tr><tr><td>Sentadilla b\u00falgara dividida (peso corporal)<\/td><td>10 por cada pierna<\/td><td>3<\/td><\/tr><tr><td>Peso muerto con pesa rusa (pesado)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Elevaciones de pantorrillas<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Sentada en la pared<\/td><td>30 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3: Parte superior del cuerpo y core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Press de hombros con banda de resistencia<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Flexiones (flexiones inclinadas o de rodillas)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Remo con pesa rusa (moderado)<\/td><td>10 de cada lado<\/td><td>3<\/td><\/tr><tr><td>Banda de resistencia Lat Pulldown<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Giros rusos (peso corporal)<\/td><td>20 (10 por cada lado)<\/td><td>3<\/td><\/tr><tr><td>Plancha lateral<\/td><td>20 segundos por cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 3-4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1: Fuerza de cuerpo completo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadillas con peso corporal<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Peso muerto con pesa rusa (moderado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remo con banda de resistencia<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Lagartijas<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Plancha<\/td><td>40 segundos<\/td><td>3<\/td><\/tr><tr><td>Puente de gl\u00fateos (banda de resistencia)<\/td><td>20<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2: Enfoque en la parte inferior del cuerpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadilla con pesa rusa (moderada)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Caminata lateral con banda de resistencia<\/td><td>12 pasos por cada lado<\/td><td>4<\/td><\/tr><tr><td>Sentadilla b\u00falgara dividida (peso corporal)<\/td><td>12 cada pierna<\/td><td>4<\/td><\/tr><tr><td>Peso muerto con pesa rusa (pesado)<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Elevaciones de pantorrillas<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Sentada en la pared<\/td><td>40 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3: Parte superior del cuerpo y core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Press de hombros con banda de resistencia<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Lagartijas<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Remo con pesa rusa (pesado)<\/td><td>12 por cada lado<\/td><td>4<\/td><\/tr><tr><td>Banda de resistencia Lat Pulldown<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Giros rusos (peso corporal)<\/td><td>30 (15 por cada lado)<\/td><td>3<\/td><\/tr><tr><td>Plancha lateral<\/td><td>30 segundos por cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 5-6<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1: Fuerza de cuerpo completo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadillas con peso corporal<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Peso muerto con pesa rusa (pesado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remo con banda de resistencia<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Lagartijas<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Plancha<\/td><td>60 segundos<\/td><td>3<\/td><\/tr><tr><td>Puente de gl\u00fateos (banda de resistencia)<\/td><td>25<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2: Enfoque en la parte inferior del cuerpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Sentadilla con pesa rusa (pesada)<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Caminata lateral con banda de resistencia<\/td><td>15 pasos por cada lado<\/td><td>4<\/td><\/tr><tr><td>Sentadilla b\u00falgara dividida (Kettlebell)<\/td><td>15 cada pierna<\/td><td>4<\/td><\/tr><tr><td>Peso muerto con pesa rusa (pesado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Elevaciones de pantorrillas<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Sentada en la pared<\/td><td>60 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3: Parte superior del cuerpo y core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ejercicio<\/th><th>Repeticiones\/Tiempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Press de hombros con banda de resistencia<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Lagartijas<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remo con pesa rusa (pesado)<\/td><td>15 por cada lado<\/td><td>4<\/td><\/tr><tr><td>Banda de resistencia Lat Pulldown<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Giros rusos (Kettlebell)<\/td><td>40 (20 por cada lado)<\/td><td>3<\/td><\/tr><tr><td>Plancha lateral<\/td><td>40 segundos por cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar pdf:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Incrustado de 6 Week Home Workout Plan.\"><\/object><a id=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\">Plan de entrenamiento en casa de 6 semanas<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\">Descargar<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,34941026,226709,3612],"class_list":["post-15499","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-mma-2","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-21T11:39:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T18:41:31+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/","og_locale":"es_ES","og_type":"article","og_title":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. 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Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/24\/programas-de-entrenamiento-una-vez-a-la-semana-en-pdf\/","url_meta":{"origin":15499,"position":1},"title":"Programas de entrenamiento una vez a la semana (PDF)","author":"Dave","date":"enero 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. 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I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/01\/08\/entrenamiento-en-casa-para-papa\/","url_meta":{"origin":15499,"position":3},"title":"Entrenamiento en casa para pap\u00e1","author":"Dave","date":"enero 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"CBT Book . 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