[![](https://ipfs-3speak.b-cdn.net/ipfs/bafkreicypt5fdfaybeyjghgkslwazjmauvxa2fpod5eed6nqm2ktucaup4/)](https://3speak.tv/watch?v=isaaccrsw/okenqzda) ▶️ [Watch on 3Speak](https://3speak.tv/watch?v=isaaccrsw/okenqzda) ---

Día de básicos con los colegas [ESP-ENG]

Basic day with colleagues [ESP-ENG]

Saludos a toda la familia de #hive y #swc espero todos se encuentren bien. Para este post traigo algo diferente, no será explicando una rutina como tal, incluso ya está rutina la explique en un post anterior, lo especial en este post es que el contenido fue grabado con algunos de los muchachos de mi equipo y algunos de los muchachos que hacen vida en las barras donde mi equipo entrena. Como no tenían una rutina específica para ese día les propuse esta y bueno, se animaron. Claramente algunos no lo realizaron con la técnica adecuada, pero lo intentaron, ya que, aunque sean básicos, requieren de una técnica estricta para realizarlos. Sin más que agregar, los dejo con la rutina que realizamos.

Greetings to all the #hive and #swc family, I hope everyone is well. For this post I bring something different, it will not be explaining a routine as such, even this routine I explained in a previous post, the special thing in this post is that the content was recorded with some of the guys in my team and some of the guys who make life in the bars where my team trains. Since they didn't have a specific routine for that day I proposed this one and well, they went for it. Clearly some of them didn't perform it with the proper technique, but they gave it a try, since, even though they are basic, they require a strict technique to perform them. Without further ado, I leave you with the routine we performed.

--- |RUTINA|ROUTINE |-|-| --- |4x25 Lean Planche Push Ups + 10 seg Lean Planche Hold|4x25 Lean Planche Push Ups + 10 sec Lean Planche Hold |-|-| --- ![1.jpg](https://images.hive.blog/DQmZUKJwLkGJvLKRrwx7NRW9UNdt2FbHwzBdQpPYyc4XYun/1.jpg) --- |4x30 Australian Pull Ups + 10 seg Australian Touch|4x30 Australian Pull Ups + 10 seg Australian Touch |-|-| --- ![2.png](https://images.hive.blog/DQmQTDch1fCbPdMz61XekzKmTRecJJgVzAR5uB4eMoKH6h4/2.png) ![3.jpg](https://images.hive.blog/DQmcueTusCK8Bve56ThTQkhsBQtivUGkSMAx8a6opmMN6xa/3.jpg) --- |4x30 Hefesto Curls + 10 seg 90º Hefesto Curl Hold|4x30 Hefesto Curls + 10 seg 90º Hefesto Curl Hold |-|-| --- ![4.jpg](https://images.hive.blog/DQmPsrRodGwWA9r2Aj4osSYudEm6GjEFinJWFd4iRcAQ8E7/4.jpg) ![5.jpg](https://images.hive.blog/DQmbxeMRf4M7QnvnX8qidSCbzD5CgwkYSQaPgM8cQBrFDAW/5.jpg) ![6.jpg](https://images.hive.blog/DQmZmKoV6QejJVmHHx6Lwx2vr2zjyirdKsHfsQhAp34YoLb/6.jpg) --- ![5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png](https://images.hive.blog/DQmabYKYpc9Xu5zPxNv1VaMuj8EDBidD9V8UAAs6dwPeyvD/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png) ---

Sin más que agregar, espero les haya gustado el post y la rutina también. Queda de más recordar que antes de cada entrenamiento es imprescindible realizar un calentamiento de unos 20 minutos como mínimo, ya que así rendiremos aún más en cada entrenamiento. Nos vemos en un próximo post.

Without more to add, I hope you liked the post and the routine too. It remains to remember that before each training session it is essential to warm up for at least 20 minutes, since this way we will perform even better in each training session. See you in a next post.

--- |La música usada en el video está libre de derechos de autor.|The music used in the video is free of copyright. |-|-| --- https://www.youtube.com/watch?v=4Q5qSfVTpqw --- Créditos|Credits |-|-| Cámara|Camera ||| @Chapi-crsw|@Chapi-crsw ||| Carlos Franco|Carlos Franco ||| @isaaccrsw|@isaaccrsw ||| Edición/Producción|Editing/Production ||| @isaaccrsw|@isaaccrsw --- |Redes sociales |Social Network |-|-| ![580b57fcd9996e24bc43c521.png](https://images.hive.blog/DQmdwMypF4f47ctBt3o6KJRJrrm6sxH75HYSDHbmbZTGvJu/580b57fcd9996e24bc43c521.png) >
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