This routine is designed to be elaborated with few materials, the objective is that you can do it from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. Start a 5-minute pre-warm-up. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate of 10 minutes.