At home weight loss routine that you need

Weight-loss-routine

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As the title says, it is a routine to perform at home, for those who do not have time to go to the gym. You only need two dumbbells and your own body to perform it. It is a superset routine in order to make it more aerobic, speed up our metabolism and increase the burning of calories. Remember that technique is more important than the weight to be moved; There’s no use putting on a lot of weight if your technique is really bad, so first things first.

It consists of 3 days, you can organize them to your liking but the ideal would be to do it on Monday, Wednesday and Friday. Here are 4 important points to keep in mind:

  • Warm-up: Jump rope, 2 sets of 15 repetitions approx. from the first exercise with little weight.
  • Breaks: 60 seconds between series and series and 90 seconds between exercises
  • Biseries Execute the first series of the first exercise, once finished without rest, perform the first series of the second exercise that comes to your right and rest for 60sec.
  • Cool down: Stretch the main muscles worked.

ROUTINE:

DAY 1 (CHEST – BICEPS – ABDOMINALS)

  • Dumbbell chest press on flat bench (put two chairs together, or on a low table) 4 × 15-12-10-8
  • Biserie): Push-ups (arms held high) 4 × 15-12-12-10 / + Standing alternating bicep curl 4 × 12-10-10-8
  • (Biserie): Push-ups (legs up) 4 × 15-12-12-10 + Seated hammer 4 × 12-10-10-8
  • (Biserie): Openings on a flat bench (put two chairs together, or on a low table) 4 × 15-12-12-10 + Concentrated 4 × 10-10-10-10
  • Abdominal Crunches 4 × 15-15-12-12
  • Isometric plates 3 × 45 seconds

DAY 2 (LEG – SHOULDER)

  • Squats (with your own weight) 4 × 20-20-15-15
  • Dumbbell lunge 4 × 15-12-12-10 + Military press 4 × 12-10-10-10
  • Abductor lift 4 × 15-12-12-10 + Sitting birds 4 × 12-10-10-8
  • Gluteal Raise 4 × 15-15-12-10 + Lateral Raise 4 × 12-10-10-10
  • Standing Dumbbell Heel Raise 4 × 15-15-15-12 / Front Raise 4 × 12-10-8-8
  • Seated weighted calf raises 4 × 15-15-15-12 + Rotator cuff with dumbbell / elastic band 3 × 15-15-15

DAY 3 (BACK, TRICEPS AND ABDOMINALS)

  • Table Row 4 × 15-12-10-10
  • One-hand dumbbell row 4 × 12-10-10-10 + Push-ups (hands together) 4 × 15-12-10-10
  • Dumbbell deadlift 4 × 12-10-10-10 + French dumbbell press 4 × 12-10-10-8
  • Dumbbell row 4 × 12-10-10-8 /+ Back kick 4 × 12-10-10-8
  • Leg Raise 4 × 15-12-12-10
  • Side Isometric Planks 3 × 45 seconds per side

 

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