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Rutina isométrica de cuerpo completo

by Pablo

Program Description

Este programa está diseñado para mejorar la fuerza, la estabilidad y el control muscular a través de ejercicios isométricos de cuerpo completo. Durante 12 semanas trabajarás con contracciones estáticas que fortalecen tendones, articulaciones y fibras musculares profundas. Ideal para quienes buscan aumentar la resistencia muscular, mejorar la postura y complementar rutinas de fuerza o rehabilitación.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 17, 2025 07:32
  • Last Edited
    Oct 17, 2025 08:29

Summary

Transform your strength with the **Rutina isométrica de cuerpo completo**, a focused 12-week program designed for full-body engagement through isometric holds. Committing just one day a week, you'll perform a series of static exercises that progressively increase in duration, enhancing muscular endurance and stability. Ideal for at-home workouts, this program is perfect for those seeking to improve their strength while allowing for active recovery. Get ready to challenge your limits and build a solid foundation!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plancha Frontal
4
40 reps
-
2
Plancha Lateral
3
30 reps
-
3
Plancha Lateral Derecha
3
30 reps
-
4
Puente De GlúTeos EstáTico
3
60 reps
-
5
Sentadilla EstáTica
3
60 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Plancha Frontal
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
2
Plancha Lateral
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
3
Plancha Lateral Derecha
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
Puente De GlúTeos EstáTico
1 Set
1 Set
1 Set
60 Reps
60 Reps
60 Reps
-
-
-
5
Sentadilla EstáTica
1 Set
1 Set
1 Set
60 Reps
60 Reps
60 Reps
-
-
-