CALISTENIA

PREDOMINIO EXERCÍCIO ESPAÑOL LINK CODIGO

AGACHAMENTO + ELEVAÇÃO DOS BRAÇOS*
AGACHAMENTO + ROTAÇÃO*
AGACHAMENTO COM FLEXÃO LATERAL*
AGACHAMENTO LATERAL + ROTAÇÃO DE
TRONCO*
AGACHAMENTO LATERAL BRAÇOS A FRENTE*
Blackmagic Production Camera
SENTADILLA BRAZOS ELEVADOS https://vimeo.com/262067905 4K_1_2017-07-30_0813_C0047
SENTADILLA CON ROTACION https://vimeo.com/294204020
Blackmagic Production Camera
SENTADILLA CON CRUNCH LATERAL DE PIE https://vimeo.com/262067971 4K_1_2017-08-26_0441_C0032
Blackmagic Production Camera
SENTADILLA LATERAL CON ROTACION DE TRONCO https://vimeo.com/262068049 4K_1_2017-08-06_0557_C0098
Blackmagic Production Camera
SENTADILLA LATEAL CON BRAZOS EN FRENTE https://vimeo.com/262068103 4K_1_2017-08-04_0826_C0053

AGACHAMENTO LATERAL COM ROTAÇÃO* SENTADILLA LATERAL CON ROTACION https://vimeo.com/247821307 NÃO TEM
AJOELHAR + LEVANTAR* ARRODILLARSE Y LEVANTAR https://vimeo.com/294209667
Blackmagic Production Camera
AVANÇO + ELEVAÇÃO FRONTAL* DESPLANTE ALTERNADO ELEVANDO BRAZOS EN FRENTE https://vimeo.com/262068242 4K_1_2017-07-30_0817_C0048
DESPLANTE ALTERNADO ELEVANDO BRAZOS EN FRENTE CON Blackmagic Production Camera
AVANÇO + ROTAÇÃO* ROTACION https://vimeo.com/262068282 4K_1_2017-07-30_0829_C0054
Blackmagic Production Camera
BLOQUEIO DO VOLEI* SALTO CON BLOQUEO VOLEYBALL https://vimeo.com/262068392 4K_1_2017-08-04_0634_C0030
BULLDOG BURPEE* BULLDOG BURPEE https://vimeo.com/294204434 169_2678
BULLDOG BURPEE* BULLDOG BURPEE https://www.google.com/search?q=BULLDOG+BURPEE&oq=BULLDOG+BURPEE&aqs=chrome
169_2678
BURPEE COM FLEXÃO*** BURPEE CON LAGARTIJA SIN SALTO https://vimeo.com/294204492 169_2871
BURPEE COM SALTO* BURPEE CON SALTO SIN LAGARTIJA https://vimeo.com/294204561
BURPEE* BURPEE COMPLETO https://vimeo.com/247822186 NÃO TEM
Blackmagic Production Camera
DEITAR E LEVANTAR* ACOSTARSE Y LEVANTAR https://vimeo.com/262068456 4K_1_2017-08-06_0548_C0094
OS
AD

ESQUI* PATINADORES https://vimeo.com/247824965 NÃO TEM

GR

Blackmagic Production Camera

TE
IN

FLEXÃO COM EXTENSÃO DE QUADRIL* LAGARTIJA ELEVANDO UNA PIERNA https://vimeo.com/262078515 4K_1_2017-07-29_0226_C0033
FLEXÃO COM MEIO BURPEE* LAGARTIJA CON MEDIO BURPEE https://vimeo.com/294204612 169_2652
FLEXÃO SPIDER* PUSH UP SPIDER https://vimeo.com/294204697 169_2638
Blackmagic Production Camera
FLEXÃO SPIDER* PUSH UP SPIDER https://vimeo.com/262068504 4K_1_2017-08-03_0709_C0039
FRANKENSTEIN* TOQUE DE PUNTAS CRUZADO FRANKENSTEIN https://vimeo.com/294204773

HOP OVER* HOP OVER PLANCHA CON BRINCOS LATERALES DE PIERNAS https://vimeo.com/294204831 169_2639
MEIO BURPEE* MEDIO BURPEE SIN SALTO Y SIN LAGARTIJA https://vimeo.com/247825597 NÃO TEM
POLICHINELO* JUMPING JACKS https://vimeo.com/247825881 NÃO TEM
POLISAPATO* SALTO TIJERAS ALTERNANDO BRAZOS Y PIERNAS https://vimeo.com/247826149 NÃO TEM

PRANCHA COM MARCHA*
RETROCESSO COM ELEVAÇÃO DOS BRAÇOS*
RETROCESSO COM ROTAÇÃO*
SALTITO FRENTE E TRÁS*
SALTO GRUPADO*
ELEVACION DE CADERA + ELEVACION DE PIERNAS ALTERNADAS https://vimeo.com/247822443 NÃO TEM
Blackmagic Production Camera
DESPLANTE REVERSO ELEVANDO BRAZOS https://vimeo.com/262068673 4K_1_2017-08-04_0821_C0052
DESPLANTE REVERSO CON ROTACION DE TRONCO https://vimeo.com/247828443 NÃO TEM
SALTO PARA FRENTE Y ATRÁS https://vimeo.com/294204910
SALTAR Y ELEVAR RODILLAS AL MAXIMO https://vimeo.com/247828738 NÃO TEM
 SKIPPING ALTO*
SKIPPING BAIXO***
SPRAWL COM FLEXÃO*
SPRAWL*
TESOURA*
AFUNDO*
AFUNDO INSISTIDO*
AFUNDO PLIOMETRICO + AGACHAMENTO*
AFUNDO PLIOMETRICO*
AFUNDO PROPULSÃO*
AGACHA + RETROCESSO ALT*
AGACHAMENTO *
AGACHAMENTO ABERTO + FECHADO*
AGACHAMENTO ALTERNANDO ALTURA*
AGACHAMENTO COM DESLOCAMENTO
LATERAL*
AGACHAMENTO COM FLEXÃO DE QUADRIL
ALT*
AGACHAMENTO COSSACK*
AGACHAMENTO CURTO*
AGACHAMENTO INSISTIDO*
AGACHAMENTO ISOMETRICO*
AGACHAMENTO LATERAL COM ABDUÇÃO DE
QUADRIL*
AGACHAMENTO LATERAL*
II
AGACHAMENTO OVERHEAD*
M
M
AGACHAMENTO PES UNIDOS*
AGACHAMENTO PLIO ABRE E FECHA*
AGACHAMENTO PLIOMETRICO*
AGACHAMENTO SAPO*
AGACHAMENTO SUMO*
AGACHAR E AJOELHAR*
AJOELHAR E LEVANTAR*
SKIPPING ALTO https://vimeo.com/294204980 169_2671
SKIPPING BAJO https://vimeo.com/294205049 169_2636
SPRAWL CON LAGARTIJA https://vimeo.com/247828854 NÃO TEM
Blackmagic Production Camera
SPRAWL https://vimeo.com/262068746 4K_1_2017-07-30_0807_C0046
CORRER EN SU LUGAR - TIJERA SIN SALTO https://vimeo.com/247829646 NÃO TEM
Blackmagic Production Camera
DESPLANTE https://vimeo.com/262082765 4K_1_2017-07-29_0133_C0016
Blackmagic Production Camera
DESPLANTE EN DOS TIEMPOS https://vimeo.com/262082667 4K_1_2017-07-29_0148_C0021
Blackmagic Production Camera
DESPLANTE CON SALTO + SENTADILLA https://vimeo.com/262082740 4K_1_2017-08-06_0356_C0068
Blackmagic Production Camera
DESPLANTE CON SALTO https://vimeo.com/262082724 4K_1_2017-08-06_0342_C0062
DESPLANTE CON SALTO ALTERNADO https://vimeo.com/247832058 NÃO TEM
SENTADILLA + DESPLANTE ALTERNADO https://vimeo.com/247833479 NÃO TEM
SENTADILLA https://vimeo.com/294209973 169_2654
Blackmagic Production Camera
SENTADILLA ABIERTA Y CERRADA https://vimeo.com/262082795 4K_1_2017-07-29_0053_C0007
Blackmagic Production Camera
SENTADILLA ALTERNANDO ALTURA https://vimeo.com/262082840 4K_1_2017-08-03_0637_C0029
SENTADILLA CON DESPLAZAMIENTO LATERAL https://vimeo.com/294204093 169_2657
SENTADILLA + ELEVACION DE RODILLA ALTERNADA https://vimeo.com/294204182 169_2653
SENTADILLA COSSACK - SENTADILLA LATERAL CON UNA RODILLA EN
EXTENSION https://vimeo.com/294204276 169_2634
Blackmagic Production Camera
SENTADILLA CORTA https://vimeo.com/262082876 4K_1_2017-07-29_0100_C0009
Blackmagic Production Camera
SENTADILLA EN DOS TIEMPOS https://vimeo.com/262082900 4K_1_2017-07-29_0114_C0011
SENTADILLA ISOMETRICA https://vimeo.com/294210032 169_2635
SENTADILLA LATERAL + ABDUCION CON MISMA PIERNA https://vimeo.com/294204336 169_2670
SENTADILLA LATERAL https://vimeo.com/247832834 NÃO TEM
SENTADILLA OVERHEAD - SENTADILLA CON BRAZOS ARRIBA DE LA
CABEZA https://vimeo.com/247819043 NÃO TEM
Blackmagic Production Camera
SENTADILLA CON PIES JUNTOS https://vimeo.com/262082948 4K_1_2017-07-29_0045_C0004
SENTADILLA CON SALTO ABRE Y CIERRA PIERNAS https://vimeo.com/294209908 169_2669
Blackmagic Production Camera
SENTADILLA CON SALTO https://vimeo.com/262082970 4K_1_2017-07-29_0220_C0032
Blackmagic Production Camera
SENTADILLA SUMO + PIES UNIDOS CON SALTO https://vimeo.com/262082977 4K_1_2017-08-04_0753_C0046
Blackmagic Production Camera
SENTADILLA SUMO https://vimeo.com/262083005 4K_1_2017-07-29_0040_C0002
Blackmagic Production Camera
SENTADILLA + ARRODILLAR https://vimeo.com/262077846 4K_1_2017-08-26_0444_C0033
ARRODILLARSE Y LEVANTAR https://vimeo.com/247818926 NÃO TEM
 Blackmagic Production Camera
AVANÇO DIAGONAL* DESPLANTE EN DIAGONAL ALTERNADO https://vimeo.com/262083037 4K_1_2017-07-29_0842_C0089
Blackmagic Production Camera
AVANÇO INSISTIDO* DESPLANTE EN DOS TIEMPOS https://vimeo.com/262083076 4K_1_2017-07-29_0839_C0087
Blackmagic Production Camera
AVANÇO* DESPLANTE https://vimeo.com/262083123 4K_1_2017-07-29_0119_C0013
SENTADILLA CON SALTO ABRE Y CIERRA PIERNAS EN 3 TIEMPOS -
JUMP SQUAT 3W* JUMP SQUAT 3W https://vimeo.com/247833643 NÃO TEM
JUMP SQUAT* SENTADILLA CON SALTO - JUMP SQUAT https://vimeo.com/247833976 NÃO TEM
Blackmagic Production Camera
RETROCESSO INSISTIDO* DESPLANTE REVERSO EN DOS TIEMPOS https://vimeo.com/262083149 4K_1_2017-08-06_0319_C0054
Blackmagic Production Camera
RETROCESSO* DESPLANTE REVERSO https://vimeo.com/262083162 4K_1_2017-07-29_0153_C0023
DESPLANTE EN ISOMETRIA CON BALAZO FRENTE Y ATRÁS - ROCK
ROCK LUNGES LUNGES https://vimeo.com/294209603 169_2707
SALTO COM ROTAÇÃO * SALTAR GIRANDO PARA DERECHA E IZQUIERDA https://vimeo.com/247833810 NÃO TEM
SALTO UNI ALT.* DESPLANTE EN UNA PIERNA CN SALTO ALTERNADO https://vimeo.com/247834481 NÃO TEM
SALTO VERTICAL* SALTO VERTICAL https://vimeo.com/247834564 NÃO TEM
Blackmagic Production Camera
FLEXÃO ALTERNANDO ALTURA* PUSH UP CON CAMBIO DE ALTURA https://vimeo.com/262078386 4K_1_2017-08-04_0815_C0051
Blackmagic Production Camera
FLEXÃO COM DESLOCAMENTO LATERAL* PUSH UP CON DESPLAZAMIENTO LATERAL https://vimeo.com/262078462 4K_1_2017-07-29_0216_C0030
FLEXÃO DE BRAÇO* PUSH UP https://vimeo.com/247535827 NÃO TEM
FLEXÃO DE BRAÇOS PLIOMETRICA* PUSH UP CON PLIOMETRIA https://vimeo.com/247531282 NÃO TEM
Blackmagic Production Camera
FLEXÃO DIAMANTE* DIAMOND PUSH UP https://vimeo.com/262078942 4K_1_2017-08-03_0659_C0035
AR

Blackmagic Production Camera

RR

FLEXÃO FECHADA + ABERTA* PUSH UP ABRE Y CIERRA https://vimeo.com/262079107 4K_1_2017-08-04_0650_C0034

PU
EM

FLEXÃO FECHADA* PUSH UP CERRADA https://vimeo.com/247533247 NÃO TEM

FLEXÃO INSISTIDA*
FLEXÃO NEUTRA*
FLEXÃO PLIOMÉTRICA*
FLEXÃO TOCANDO OMBRO*
ABD BORBOLETA*
ABD BOXEADOR*
ABD CANIVETE ALTERNADO*
ABD CANIVETE BRAÇOS EXT *
ABD CANIVETE INSISTIDO*
ABD CANIVETE*
ABD CANIVETE+TWIST*
ABD COM TWIST
Blackmagic Production Camera
PUSH UP EN DOS TIEMPOS https://vimeo.com/262079269 4K_1_2017-07-29_0807_C0075
PUSH UP MANOS APUNTADAS PARA LOS LADOS https://vimeo.com/294203953 169_2646
Blackmagic Production Camera
PUSH UP CON PLIOMETRIA https://vimeo.com/262079387 4K_1_2017-08-04_0251_C0041
Blackmagic Production Camera
PUSH UP CON TOQUE EN HOMBRO https://vimeo.com/262079442 4K_1_2017-07-29_0827_C0085
Blackmagic Production Camera
ABD BUTTERFLY https://vimeo.com/262058972 4K_1_2017-07-29_0820_C0081
Blackmagic Production Camera
ABD BOXEADOR https://vimeo.com/262059052 4K_1_2017-07-29_0758_C0072
Blackmagic Production Camera
ABD NAVAJA https://vimeo.com/262059137 4K_1_2017-08-03_0237_C0038
Blackmagic Production Camera
ABD NAVAJA CON BRAZOS EXTENDIDOS https://vimeo.com/262059206 4K_1_2017-08-26_0458_C0037
Blackmagic Production Camera
ABD NAVAJA EN DOS TIEMPOS https://vimeo.com/262059290 4K_1_2017-08-26_0451_C0034
ABD NAVAJA https://vimeo.com/247516665 NÃO TEM
ABD NAVAJA + TWIST https://vimeo.com/247832916 NÃO TEM
CRUNCH CON TWIST https://vimeo.com/294174515

ABD ESCALADOR 2*
ABD ESCALADOR*
ABD INFRA ABRE E FECHA*
ABD INFRA ALT PES ELEVADOS*
ABD INFRA COM FLEXÃO DE JOELHOS ALT*
ABD INFRA COM FLEXÃO DE JOELHOS*
ABD INFRA FLEXÃO E EXTENSÃO 2*
ABD INFRA FLEXÃO E EXTENSÃO*
ABD INFRA*
ABD INSISTIDO*
ABD NADADOR*
ABD OBLIQUO ALTERNADO PERNAS
CRUZADAS*
ABD OBLIQUO ALTERNADO*
ABD PRANCHA*
ABD PRANCHA*
ABD REMADOR ALTERNADO*
ABD REMADOR*
ABD SOLO BRAÇOS ESTENDIDOS*
ABD SOLO PERNAS ELEVADAS*
RE
Blackmagic Production Camera
ESCALADORES https://vimeo.com/262059338 4K_1_2017-07-30_0833_C0056
Blackmagic Production Camera
ESCALADORES https://vimeo.com/262059356 4K_1_2017-07-29_0824_C0084
Blackmagic Production Camera
ELEVACION DEPIERNAS ABRE Y CIERRA https://vimeo.com/262059448 4K_1_2017-07-29_0502_C0009
ELEVACION DE PIERNAS ALTERNADAS https://vimeo.com/294175333 169_2661
ABDOMEN ELEVACION DE PIERNAS CON FLEXION DE RODILLAS
ALTERNADO https://vimeo.com/294175942 169_2659
ABDOMEN ELEVACION DE PIERNAS CON FLEXION DE RODILLAS
ALTERNADO https://vimeo.com/294176881 169_2658
Blackmagic Production Camera
ABDOMEN ELEVACION DE PIERNAS + FLEXION DE PIERNAS AL PECHO https://vimeo.com/262059508 4K_1_2017-08-04_0702_C0037
Blackmagic Production Camera
ABDOMEN ELEVACION DE PIERNAS + FLEXION DE PIERNAS AL PECHO https://vimeo.com/262059520 4K_1_2017-08-03_0255_C0044
Blackmagic Production Camera
ABDOMEN ELEVACION PIERNAS JUNTAS https://vimeo.com/262059666 4K_1_2017-07-29_0441_C0002
Blackmagic Production Camera
ABS CRUNCH CORTO + PULSO https://vimeo.com/262059732 4K_1_2017-08-03_0100_C0010
Blackmagic Production Camera
ABS NADADOR https://vimeo.com/262059803 4K_1_2017-07-29_0451_C0006
Blackmagic Production Camera
CRUNCH OBLICUO ALTERNANDO PIERNAS CRUZADAS https://vimeo.com/262059888 4K_1_2017-08-06_0537_C0091
Blackmagic Production Camera
CRUNCH OBLICUO ALTERNADO https://vimeo.com/262059946 4K_1_2017-08-04_0659_C0036
PLANCHA https://vimeo.com/247523373 NÃO TEM
Blackmagic Production Camera
PLANCHA https://vimeo.com/262060020 4K_1_2017-08-06_0402_C0070
Blackmagic Production Camera
ABS CRUNCH REMADOR ALTERNADO https://vimeo.com/262060098 4K_1_2017-08-03_0250_C0042
ABS CRUNCH REMADOR https://vimeo.com/247518683 NÃO TEM
Blackmagic Production Camera
ABS CRUNCH CORTO BRAZOS ESTIRADOS https://vimeo.com/262060198 4K_1_2017-08-03_0242_C0040
Blackmagic Production Camera
ABS CRUNCH CORTO PIERNAS ELEVADAS 180° https://vimeo.com/262060225 4K_1_2017-08-03_0240_C0039

Blackmagic Production Camera

CO

ABD SOLO* ABS CRUNCH CORTO https://vimeo.com/262060311 4K_1_2017-07-29_0802_C0073

ABDOMEN FLEXION TORSO + FLEXION DE RODILLA AL PECHO
ABD SPRINTER* ALTERNADO https://vimeo.com/294209738
ABD TESOURA*** ABS CRUNCH TIJERAS https://vimeo.com/294178374 169_2665
ABD TWIST PES APOIADOS* ABDOMEN GIRO RUSO CON PIES APOYADOS EN PISO https://vimeo.com/294179248 169_2663
ABD TWIST SEM APOIO* ABDOMEN GIRO RUSO SIN APOYO https://vimeo.com/294180348 169_2664
Blackmagic Production Camera
ABD V ISOMETRICO* ABDOMEN V UP ISOMETRICO https://vimeo.com/262060389 4K_1_2017-08-04_0645_C0032
CANOINHA* ABS HOLLOW ROCK https://vimeo.com/294181644 169_2687
Blackmagic Production Camera
ELEVAÇÃO PELVICA ALTERNANDO PERNAS* ELEVACION https://vimeo.com/262060471 4K_1_2017-07-29_0258_C0041
Blackmagic Production Camera
ELEVAÇÃO PELVICA* ELEVACION DE CADERA https://vimeo.com/262060615 4K_1_2017-07-29_0238_C0035

INCLINAÇÃO LATERAL*
MOUNTAIN CLIMBER*
PONTE INVERSA*
PONTE SIT TRHU*
PRANCHA 3 APOIOS*
PRANCHA ALT ALTURA*
PRANCHA ALTERNANDO BRAÇOS*
PRANCHA ALTERNANDO PERNAS*
PRANCHA ALTERNANDO PERNAS*
PRANCHA COM ABD DE QUADRIL*
PRANCHA COM MARCHA*
PRANCHA COM ROTAÇÃO DE TRONCO***
PRANCHA INVERSA TOCANDO OS PÉS*
PRANCHA LATERAL COM ROTAÇÃO DE
TRONCO*
PRANCHA LATERAL*
PRANCHA MINHOCA*
PRANCHA POLICHINELO*
PRANCHA POLICHINELO*
PRANCHA SAIDA DE FRENTE*
PRANCHA SPIDER*
SNOW ANGEL*
SPIDER MOUNTAIN CLIMBER*
SUPERCRUNCH
Blackmagic Production Camera
ABS CRUNCH TOQUE DE TALONES LATERAL ALTERNADO https://vimeo.com/262060682 4K_1_2017-08-06_0410_C0072
Blackmagic Production Camera
ESCALADOR LINEAL https://vimeo.com/262068616 4K_1_2017-08-04_0812_C0050
Blackmagic Production Camera
PLANCHA INVERSA 4 PUNTOS ISOMETRICO https://vimeo.com/262060807 4K_1_2017-08-26_0454_C0035
PLANCHA 4 PUNTOS + ROTACION DE CADERA + ELEVACION DE
CADERA ALTERNADO https://vimeo.com/294182496
Blackmagic Production Camera
PLANCHA 3 PUNTOS https://vimeo.com/262060894 4K_1_2017-08-04_0808_C0049
PLANCHA CAMBIO DE ALTURA https://vimeo.com/294183534
PLANCHA ALTERNANDO BRAZOS https://vimeo.com/294184604 169_2668
Blackmagic Production Camera
PLANCHA ALTERNANDO PIERNAS https://vimeo.com/262060971 4K_1_2017-07-30_0230_C0032
PLANCHA ALTERNANDO PIERNAS https://vimeo.com/294185393 169_2667
Blackmagic Production Camera
PLANCHA BAJA + JACKS EN PISO https://vimeo.com/262061096 4K_1_2017-08-26_0505_C0040
PLANCHA CON MARCHA https://vimeo.com/247822443 NÃO TEM
PLANCHA CON ROTACION DE TORSO https://vimeo.com/294186119
PLANCHA 4 PUNTOS INVERSO MANO TOCA PIE CONTRARIO https://vimeo.com/294186589
Blackmagic Production Camera
PLANCHA LATERAL CON ROTACION DE TORSO https://vimeo.com/262061194 4K_1_2017-08-06_0404_C0071
Blackmagic Production Camera
PLANCHA LATERAL CON ROTACION DE TORSO https://vimeo.com/262061329 4K_1_2017-08-06_0359_C0069
ORUGAS https://vimeo.com/294186680
PLANCHA ALTA + JACK EN PISO + PONERSE DE PIE https://vimeo.com/247822590 NÃO TEM
PLANCHA ALTA + JACK EN PISO + PONERSE DE PIE https://vimeo.com/247822590 NÃO TEM
SPRAWL O MEDIO SPRAWL https://vimeo.com/294186750
PLANCHA SPIDER https://vimeo.com/294186823
ABDOMEN ISO V UP SNOW ANGEL https://vimeo.com/294186915 169_2666
SPIDER MOUNTAIN CLIMBER https://vimeo.com/247521003 NÃO TEM
ABS CRUNCH + CRUNCH CRUZADO ALTERNADO CON BRAZOS JUNTOS https://vimeo.com/247519495 NÃO TEM