{"id":8690,"date":"2025-03-08T01:58:07","date_gmt":"2025-03-08T01:58:07","guid":{"rendered":"https:\/\/kiitos.com.mx\/blog\/?p=8690"},"modified":"2025-04-30T21:33:12","modified_gmt":"2025-04-30T21:33:12","slug":"ejercicios-fase-1","status":"publish","type":"post","link":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/","title":{"rendered":"Ejercicios Fase 1"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8690\" class=\"elementor elementor-8690\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74a6296 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74a6296\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9ae605c\" data-id=\"9ae605c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62b8e7e elementor-widget elementor-widget-html\" data-id=\"62b8e7e\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"hero-header\">\r\n  <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\" alt=\"Nivel 1\" class=\"hero-image\" \/>\r\n\r\n  <div class=\"hero-content\">\r\n    <h1 class=\"hero-title\">Rutina de Ejercicio Fase 1A - Kiitos<\/h1>\r\n    <p class=\"hero-quote\">\r\n      \"La excelencia no es un acto, sino un h\u00e1bito. Somos lo que hacemos repetidamente.\"\r\n    <\/p>\r\n    <p class=\"hero-description\">\r\n      Bienvenido a la Fase 1A del programa de ejercicio de Kiitos. Esta rutina est\u00e1 dise\u00f1ada para ayudarte a iniciar o retomar tus h\u00e1bitos f\u00edsicos con sesiones cortas, efectivas y seguras.\r\n    <\/p>\r\n    <p class=\"hero-description\">\r\n      Puedes completarla en menos de 15 minutos al d\u00eda. Recuerda: no se trata de perfecci\u00f3n, se trata de constancia. Con cada repetici\u00f3n est\u00e1s construyendo una mejor versi\u00f3n de ti.\r\n    <\/p>\r\n  <\/div>\r\n<\/div>\r\n\r\n<style>\r\n  .hero-header {\r\n    max-width: 1000px;\r\n    margin: 40px auto;\r\n    border-radius: 18px;\r\n    overflow: hidden;\r\n    box-shadow: 0 10px 24px rgba(0, 0, 0, 0.15);\r\n    background: #fff;\r\n    transition: all 0.3s ease;\r\n  }\r\n\r\n  .hero-image {\r\n    display: block;\r\n    width: 100%;\r\n    height: auto;\r\n    object-fit: cover;\r\n    border-bottom: 5px solid #00b894;\r\n  }\r\n\r\n  .hero-content {\r\n    padding: 45px 35px;\r\n    text-align: center;\r\n    background: linear-gradient(to bottom, #ffffff, #f9fafa);\r\n  }\r\n\r\n  .hero-title {\r\n    font-size: 2.8rem;\r\n    font-weight: 800;\r\n    color: #2d3436;\r\n    margin-bottom: 20px;\r\n  }\r\n\r\n  .hero-quote {\r\n    font-size: 1.4rem;\r\n    font-style: italic;\r\n    color: #00b894;\r\n    margin-bottom: 30px;\r\n  }\r\n\r\n  .hero-description {\r\n    font-size: 1.15rem;\r\n    color: #444;\r\n    line-height: 1.8;\r\n    max-width: 850px;\r\n    margin: 0 auto 20px;\r\n  }\r\n\r\n  @media (max-width: 768px) {\r\n    .hero-content {\r\n      padding: 30px 20px;\r\n    }\r\n\r\n    .hero-title {\r\n      font-size: 2rem;\r\n    }\r\n\r\n    .hero-quote {\r\n      font-size: 1.15rem;\r\n    }\r\n\r\n    .hero-description {\r\n      font-size: 1rem;\r\n    }\r\n  }\r\n\r\n  @media (max-width: 480px) {\r\n    .hero-title {\r\n      font-size: 1.6rem;\r\n    }\r\n\r\n    .hero-quote {\r\n      font-size: 1rem;\r\n    }\r\n\r\n    .hero-description {\r\n      font-size: 0.95rem;\r\n    }\r\n  }\r\n<\/style>\r\n\r\n\r\n<!-- ============= -->\r\n<div class=\"routine-info\">\r\n\r\n  <h2 class=\"routine-title\">Rutinas de Ejercicio<\/h2>\r\n  <p class=\"routine-subtext\">\r\n    Dise\u00f1adas especialmente para quienes se inician o contin\u00faan su Reto en la <strong>Fase 1A<\/strong>.\r\n  <\/p>\r\n\r\n  <div class=\"routine-description\">\r\n    <p>\r\n      Con Kiitos no es obligatorio hacer ejercicio, pero puede ayudarte a mejorar tu salud, energ\u00eda y resultados generales. Estas rutinas est\u00e1n pensadas para adaptarse a todos los niveles.\r\n    <\/p>\r\n    <p>\r\n      Antes de comenzar, consulta a tu <strong>Coach Kiitos<\/strong> para adaptar cada ejercicio a tu condici\u00f3n f\u00edsica y evitar cualquier riesgo de lesi\u00f3n.\r\n    <\/p>\r\n  <\/div>\r\n\r\n  <div class=\"routine-box\">\r\n    <h3 class=\"routine-box-title\">\ud83d\udccb Instrucciones<\/h3>\r\n\r\n    <div class=\"instruction\">\r\n      <span class=\"icon\">\u2714<\/span>\r\n      <p>Realiza los 5 ejercicios en secuencia.<\/p>\r\n    <\/div>\r\n\r\n    <div class=\"instruction\">\r\n      <span class=\"icon\">\u2714<\/span>\r\n      <p>Repite el circuito completo <strong>5 veces<\/strong>.<\/p>\r\n    <\/div>\r\n\r\n    <div class=\"instruction\">\r\n      <span class=\"icon\">\u2714<\/span>\r\n      <p>Duraci\u00f3n aproximada: <strong>15 minutos<\/strong>.<\/p>\r\n    <\/div>\r\n\r\n    <div class=\"instruction\">\r\n      <span class=\"icon\">\u2714<\/span>\r\n      <p>\u00bfTienes m\u00e1s energ\u00eda? Haz hasta <strong>10 circuitos<\/strong>.<\/p>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <div class=\"tips-box\">\r\n    <h3 class=\"routine-box-title\">\ud83d\udca1 Consejos y Tips<\/h3>\r\n    <div class=\"tips\">\r\n      <p>\ud83d\udca7 Mantente hidratado durante toda la rutina.<\/p>\r\n      <p>\ud83d\ude4c Escucha a tu cuerpo y ajusta el ritmo seg\u00fan lo necesites.<\/p>\r\n      <p>\ud83e\uddd8\u200d\u2642\ufe0f Realiza estiramientos suaves al finalizar.<\/p>\r\n    <\/div>\r\n  <\/div>\r\n\r\n<\/div>\r\n\r\n<style>\r\n  .routine-info {\r\n    max-width: 960px;\r\n    margin: 60px auto;\r\n    padding: 0 25px;\r\n    font-family: 'Segoe UI', sans-serif;\r\n    color: #2d3436;\r\n    animation: fadeIn 0.6s ease-in-out both;\r\n  }\r\n\r\n  @keyframes fadeIn {\r\n    from { opacity: 0; transform: translateY(30px); }\r\n    to { opacity: 1; transform: translateY(0); }\r\n  }\r\n\r\n  .routine-title {\r\n    font-size: 2.6rem;\r\n    font-weight: 800;\r\n    text-align: center;\r\n    margin-bottom: 12px;\r\n    color: #00b894;\r\n    letter-spacing: -0.5px;\r\n  }\r\n\r\n  .routine-subtext {\r\n    text-align: center;\r\n    font-size: 1.2rem;\r\n    margin-bottom: 35px;\r\n    color: #555;\r\n  }\r\n\r\n  .routine-description p {\r\n    font-size: 1.1rem;\r\n    line-height: 1.8;\r\n    margin-bottom: 15px;\r\n    color: #444;\r\n    text-align: justify;\r\n  }\r\n\r\n  .routine-box,\r\n  .tips-box {\r\n    background: #ffffff;\r\n    border: 1px solid #e0f8f3;\r\n    border-radius: 14px;\r\n    padding: 30px;\r\n    margin-top: 35px;\r\n    box-shadow: 0 8px 24px rgba(0, 184, 148, 0.08);\r\n    transition: all 0.3s ease;\r\n  }\r\n\r\n  .routine-box-title {\r\n    font-size: 1.5rem;\r\n    margin-bottom: 20px;\r\n    font-weight: 700;\r\n    color: #00b894;\r\n  }\r\n\r\n  .instruction {\r\n    display: flex;\r\n    align-items: flex-start;\r\n    gap: 12px;\r\n    margin-bottom: 16px;\r\n  }\r\n\r\n  .instruction .icon {\r\n    font-size: 1.2rem;\r\n    color: #00b894;\r\n    margin-top: 3px;\r\n    flex-shrink: 0;\r\n  }\r\n\r\n  .instruction p {\r\n    margin: 0;\r\n    font-size: 1.05rem;\r\n    color: #333;\r\n    line-height: 1.6;\r\n  }\r\n\r\n  .tips-box .tips p {\r\n    font-size: 1.05rem;\r\n    line-height: 1.6;\r\n    color: #444;\r\n    margin-bottom: 10px;\r\n  }\r\n\r\n  \/* Responsive refinado *\/\r\n  @media (max-width: 768px) {\r\n    .routine-title {\r\n      font-size: 2.1rem;\r\n    }\r\n\r\n    .routine-subtext {\r\n      font-size: 1.05rem;\r\n    }\r\n\r\n    .routine-description p,\r\n    .instruction p,\r\n    .tips-box .tips p {\r\n      font-size: 1rem;\r\n    }\r\n\r\n    .routine-box-title {\r\n      font-size: 1.3rem;\r\n    }\r\n\r\n    .routine-box,\r\n    .tips-box {\r\n      padding: 24px;\r\n    }\r\n  }\r\n\r\n  @media (max-width: 480px) {\r\n    .routine-title {\r\n      font-size: 1.8rem;\r\n    }\r\n\r\n    .routine-subtext {\r\n      font-size: 0.95rem;\r\n    }\r\n\r\n    .routine-description p {\r\n      font-size: 0.95rem;\r\n    }\r\n\r\n    .instruction p,\r\n    .tips-box .tips p {\r\n      font-size: 0.92rem;\r\n    }\r\n\r\n    .routine-box-title {\r\n      font-size: 1.2rem;\r\n    }\r\n\r\n    .routine-box,\r\n    .tips-box {\r\n      padding: 20px;\r\n    }\r\n  }\r\n<\/style>\r\n\r\n\r\n\r\n<!-- ============ -->\r\n<div class=\"exercise-section\">\r\n\r\n  <!-- EJERCICIO 1 -->\r\n  <div class=\"exercise-card\">\r\n    <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/fase1-1.gif\" alt=\"Ejercicio 1\" class=\"exercise-gif\" \/>\r\n    <div class=\"exercise-info\">\r\n      <h3>Ejercicio 1<\/h3>\r\n      <p>\r\n        Realiza 10 repeticiones de este ejercicio. Es fundamental mantener la espalda recta para evitar lesiones. Si deseas obtener mejores resultados, aseg\u00farate de mantener el abdomen contra\u00eddo durante todo el movimiento.\r\n      <\/p>\r\n      <span class=\"time\">\u23f1 25 segundos<\/span>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <!-- EJERCICIO 2 -->\r\n  <div class=\"exercise-card\">\r\n    <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/fase1-2.gif\" alt=\"Ejercicio 2\" class=\"exercise-gif\" \/>\r\n    <div class=\"exercise-info\">\r\n      <h3>Ejercicio 2<\/h3>\r\n      <p>\r\n        Realiza 10 repeticiones por pierna (total 20). Mant\u00e9n el cuerpo de frente y la espalda recta. Una pierna avanza mientras la otra se estira completamente hacia atr\u00e1s, apoyando solo la punta del pie.\r\n      <\/p>\r\n      <span class=\"time\">\u23f1 25 segundos<\/span>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <!-- EJERCICIO 3 -->\r\n  <div class=\"exercise-card\">\r\n    <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/fase1-3.gif\" alt=\"Ejercicio 3\" class=\"exercise-gif\" \/>\r\n    <div class=\"exercise-info\">\r\n      <h3>Ejercicio 3<\/h3>\r\n      <p>\r\n        Realiza 10 repeticiones por pierna (total 20). Ten cuidado al brincar para evitar lesiones. Usa un tapete especial para reducir la fricci\u00f3n con el suelo.\r\n      <\/p>\r\n      <span class=\"time\">\u23f1 25 segundos<\/span>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <!-- EJERCICIO 4 -->\r\n  <div class=\"exercise-card\">\r\n    <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/fase1-4.gif\" alt=\"Ejercicio 4\" class=\"exercise-gif\" \/>\r\n    <div class=\"exercise-info\">\r\n      <h3>Ejercicio 4<\/h3>\r\n      <p>\r\n        Realiza 10 repeticiones por lado (total 20). Mant\u00e9n la espalda recta y el abdomen apretado para obtener mejores resultados y evitar lesiones.\r\n      <\/p>\r\n      <span class=\"time\">\u23f1 25 segundos<\/span>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <!-- EJERCICIO 5 -->\r\n  <div class=\"exercise-card\">\r\n    <img decoding=\"async\" src=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/fase1-5.gif\" alt=\"Ejercicio 5\" class=\"exercise-gif\" \/>\r\n    <div class=\"exercise-info\">\r\n      <h3>Ejercicio 5<\/h3>\r\n      <p>\r\n        Realiza 10 repeticiones por lado (total 20). Este ejercicio es excelente para quemar grasa y activar el metabolismo.\r\n      <\/p>\r\n      <span class=\"time\">\u23f1 25 segundos<\/span>\r\n    <\/div>\r\n  <\/div>\r\n\r\n<\/div>\r\n\r\n<style>\r\n  .exercise-section {\r\n    max-width: 1100px;\r\n    margin: 50px auto;\r\n    padding: 0 20px;\r\n    display: flex;\r\n    flex-direction: column;\r\n    gap: 35px;\r\n  }\r\n\r\n  .exercise-card {\r\n    display: flex;\r\n    align-items: center;\r\n    background-color: #fff;\r\n    border-radius: 18px;\r\n    box-shadow: 0 10px 24px rgba(0, 0, 0, 0.05);\r\n    transition: transform 0.3s ease, box-shadow 0.3s ease;\r\n    overflow: hidden;\r\n  }\r\n\r\n  .exercise-card:hover {\r\n    transform: translateY(-4px);\r\n    box-shadow: 0 18px 40px rgba(0, 0, 0, 0.08);\r\n  }\r\n\r\n  .exercise-gif {\r\n    width: 280px;\r\n    max-width: 100%;\r\n    height: auto;\r\n    object-fit: cover;\r\n    border-radius: 0;\r\n    display: block;\r\n  }\r\n\r\n  .exercise-info {\r\n    flex: 1;\r\n    padding: 30px;\r\n  }\r\n\r\n  .exercise-info h3 {\r\n    font-size: 1.6rem;\r\n    color: #00b894;\r\n    margin-bottom: 12px;\r\n    font-weight: 700;\r\n  }\r\n\r\n  .exercise-info p {\r\n    font-size: 1.05rem;\r\n    color: #333;\r\n    line-height: 1.7;\r\n    margin-bottom: 15px;\r\n  }\r\n\r\n  .exercise-info .time {\r\n    font-size: 0.95rem;\r\n    font-weight: 600;\r\n    color: #00b894;\r\n    display: inline-block;\r\n  }\r\n\r\n  @media (max-width: 900px) {\r\n    .exercise-card {\r\n      flex-direction: column;\r\n      text-align: center;\r\n    }\r\n\r\n    .exercise-info {\r\n      padding: 25px 20px;\r\n    }\r\n\r\n    .exercise-info h3 {\r\n      font-size: 1.4rem;\r\n    }\r\n\r\n    .exercise-info p {\r\n      font-size: 1rem;\r\n    }\r\n\r\n    .exercise-info .time {\r\n      font-size: 0.9rem;\r\n    }\r\n  }\r\n\r\n  @media (max-width: 480px) {\r\n    .exercise-info h3 {\r\n      font-size: 1.2rem;\r\n    }\r\n\r\n    .exercise-info p {\r\n      font-size: 0.95rem;\r\n    }\r\n\r\n    .exercise-info .time {\r\n      font-size: 0.85rem;\r\n    }\r\n  }\r\n<\/style>\r\n\r\n<!-- ================= -->\r\n<div class=\"phase-end-quote\">\r\n  <p>\r\n    \u201cNo se trata de ser el mejor, sino de ser constante. <br \/>\r\n    Hoy diste un paso m\u00e1s hacia la mejor versi\u00f3n de ti mismo.\u201d\r\n  <\/p>\r\n  <span class=\"signature\">\u2014 Fin de la Fase 1A \u2014<\/span>\r\n<\/div>\r\n\r\n<style>\r\n  .phase-end-quote {\r\n    max-width: 800px;\r\n    margin: 80px auto 40px;\r\n    padding: 40px 30px;\r\n    background: linear-gradient(to right, #f9fffd, #edfff9);\r\n    border-radius: 18px;\r\n    text-align: center;\r\n    box-shadow: 0 10px 25px rgba(0, 184, 148, 0.07);\r\n    animation: fadeInUp 0.8s ease-out;\r\n  }\r\n\r\n  .phase-end-quote p {\r\n    font-size: 1.6rem;\r\n    color: #2d3436;\r\n    font-weight: 500;\r\n    line-height: 1.6;\r\n    margin: 0 0 15px;\r\n  }\r\n\r\n  .phase-end-quote .signature {\r\n    font-size: 1.1rem;\r\n    color: #00b894;\r\n    font-weight: 600;\r\n    display: inline-block;\r\n    margin-top: 10px;\r\n    letter-spacing: 0.5px;\r\n  }\r\n\r\n  @keyframes fadeInUp {\r\n    from {\r\n      opacity: 0;\r\n      transform: translateY(30px);\r\n    }\r\n    to {\r\n      opacity: 1;\r\n      transform: translateY(0);\r\n    }\r\n  }\r\n\r\n  @media (max-width: 600px) {\r\n    .phase-end-quote p {\r\n      font-size: 1.3rem;\r\n    }\r\n\r\n    .phase-end-quote .signature {\r\n      font-size: 1rem;\r\n    }\r\n  }\r\n<\/style>\r\n\r\n\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Rutina de Ejercicio Fase 1A &#8211; Kiitos &#8220;La excelencia no es un acto, sino un h\u00e1bito. Somos lo que hacemos repetidamente.&#8221; Bienvenido a la Fase 1A del programa de ejercicio de Kiitos. Esta rutina est\u00e1 dise\u00f1ada para ayudarte a iniciar o retomar tus h\u00e1bitos f\u00edsicos con sesiones cortas, efectivas y seguras. Puedes completarla en menos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[5],"tags":[],"class_list":["post-8690","post","type-post","status-publish","format-standard","hentry","category-ejercicio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ejercicios Fase 1 - Blog Kiitos<\/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:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ejercicios Fase 1\" \/>\n<meta property=\"og:description\" content=\"Rutina de Ejercicio Fase 1A &#8211; Kiitos &#8220;La excelencia no es un acto, sino un h\u00e1bito. Somos lo que hacemos repetidamente.&#8221; Bienvenido a la Fase 1A del programa de ejercicio de Kiitos. Esta rutina est\u00e1 dise\u00f1ada para ayudarte a iniciar o retomar tus h\u00e1bitos f\u00edsicos con sesiones cortas, efectivas y seguras. Puedes completarla en menos [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Kiitos\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-08T01:58:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-30T21:33:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\" \/>\n<meta name=\"author\" content=\"Kiitos Staff B\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kiitos Staff B\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\"},\"author\":{\"name\":\"Kiitos Staff B\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/596f4bff4d6738444f43853933ed6154\"},\"headline\":\"Ejercicios Fase 1\",\"datePublished\":\"2025-03-08T01:58:07+00:00\",\"dateModified\":\"2025-04-30T21:33:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\"},\"wordCount\":378,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\",\"articleSection\":[\"ejercicio\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\",\"url\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\",\"name\":\"Ejercicios Fase 1 - Blog Kiitos\",\"isPartOf\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\",\"datePublished\":\"2025-03-08T01:58:07+00:00\",\"dateModified\":\"2025-04-30T21:33:12+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage\",\"url\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\",\"contentUrl\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg\",\"width\":1232,\"height\":495},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kiitos.com.mx\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ejercicios Fase 1\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#website\",\"url\":\"https:\/\/kiitos.com.mx\/blog\/\",\"name\":\"Kiitos || Blog\",\"description\":\"Kiitos MX - Blog\",\"publisher\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/kiitos.com.mx\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#organization\",\"name\":\"Kiitos\",\"url\":\"https:\/\/kiitos.com.mx\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2021\/01\/cropped-Kiitos-web-logo-alt-1.png\",\"contentUrl\":\"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2021\/01\/cropped-Kiitos-web-logo-alt-1.png\",\"width\":237,\"height\":110,\"caption\":\"Kiitos\"},\"image\":{\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/596f4bff4d6738444f43853933ed6154\",\"name\":\"Kiitos Staff B\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5461c348002ba7231a052d841abc7b5b1cb7a09dbfa4e56fad7033df8264e1d7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5461c348002ba7231a052d841abc7b5b1cb7a09dbfa4e56fad7033df8264e1d7?s=96&d=mm&r=g\",\"caption\":\"Kiitos Staff B\"},\"url\":\"https:\/\/kiitos.com.mx\/blog\/author\/market1ng\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Ejercicios Fase 1 - Blog Kiitos","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:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/","og_locale":"es_MX","og_type":"article","og_title":"Ejercicios Fase 1","og_description":"Rutina de Ejercicio Fase 1A &#8211; Kiitos &#8220;La excelencia no es un acto, sino un h\u00e1bito. Somos lo que hacemos repetidamente.&#8221; Bienvenido a la Fase 1A del programa de ejercicio de Kiitos. Esta rutina est\u00e1 dise\u00f1ada para ayudarte a iniciar o retomar tus h\u00e1bitos f\u00edsicos con sesiones cortas, efectivas y seguras. Puedes completarla en menos [&hellip;]","og_url":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/","og_site_name":"Blog Kiitos","article_published_time":"2025-03-08T01:58:07+00:00","article_modified_time":"2025-04-30T21:33:12+00:00","og_image":[{"url":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg","type":"","width":"","height":""}],"author":"Kiitos Staff B","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Kiitos Staff B","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#article","isPartOf":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/"},"author":{"name":"Kiitos Staff B","@id":"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/596f4bff4d6738444f43853933ed6154"},"headline":"Ejercicios Fase 1","datePublished":"2025-03-08T01:58:07+00:00","dateModified":"2025-04-30T21:33:12+00:00","mainEntityOfPage":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/"},"wordCount":378,"commentCount":0,"publisher":{"@id":"https:\/\/kiitos.com.mx\/blog\/#organization"},"image":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage"},"thumbnailUrl":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg","articleSection":["ejercicio"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/","url":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/","name":"Ejercicios Fase 1 - Blog Kiitos","isPartOf":{"@id":"https:\/\/kiitos.com.mx\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage"},"image":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage"},"thumbnailUrl":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg","datePublished":"2025-03-08T01:58:07+00:00","dateModified":"2025-04-30T21:33:12+00:00","breadcrumb":{"@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#primaryimage","url":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg","contentUrl":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2025\/03\/nivel1.jpeg","width":1232,"height":495},{"@type":"BreadcrumbList","@id":"https:\/\/kiitos.com.mx\/blog\/ejercicios-fase-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/kiitos.com.mx\/blog\/"},{"@type":"ListItem","position":2,"name":"Ejercicios Fase 1"}]},{"@type":"WebSite","@id":"https:\/\/kiitos.com.mx\/blog\/#website","url":"https:\/\/kiitos.com.mx\/blog\/","name":"Kiitos || Blog","description":"Kiitos MX - Blog","publisher":{"@id":"https:\/\/kiitos.com.mx\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/kiitos.com.mx\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/kiitos.com.mx\/blog\/#organization","name":"Kiitos","url":"https:\/\/kiitos.com.mx\/blog\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/kiitos.com.mx\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2021\/01\/cropped-Kiitos-web-logo-alt-1.png","contentUrl":"https:\/\/kiitos.com.mx\/blog\/wp-content\/uploads\/2021\/01\/cropped-Kiitos-web-logo-alt-1.png","width":237,"height":110,"caption":"Kiitos"},"image":{"@id":"https:\/\/kiitos.com.mx\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/596f4bff4d6738444f43853933ed6154","name":"Kiitos Staff B","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/kiitos.com.mx\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/5461c348002ba7231a052d841abc7b5b1cb7a09dbfa4e56fad7033df8264e1d7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/5461c348002ba7231a052d841abc7b5b1cb7a09dbfa4e56fad7033df8264e1d7?s=96&d=mm&r=g","caption":"Kiitos Staff B"},"url":"https:\/\/kiitos.com.mx\/blog\/author\/market1ng\/"}]}},"_links":{"self":[{"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/posts\/8690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/comments?post=8690"}],"version-history":[{"count":17,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/posts\/8690\/revisions"}],"predecessor-version":[{"id":10452,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/posts\/8690\/revisions\/10452"}],"wp:attachment":[{"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/media?parent=8690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/categories?post=8690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kiitos.com.mx\/blog\/wp-json\/wp\/v2\/tags?post=8690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}