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There are many reasons that can make you not go to the gym, with the regularity that you expected to do when filling out the registration and paying the tuition: work, family, friends, friends, various commitments, time of year, a meteorite comes to earth, the price of oil, etc. There are so many possible excuses, the fact is that in the end, you stop training and the only ones harmed are your body and your health, that is, you.
It is possible that for whatever reason, you will not be able to take as much time as you want to train in the gym, what is no longer possible is that you do not take time to train at home! so you will not have to think about moving, in lockers, showers, or sweaty machines.
Half an hour of training for those days that you can’t or don’t want to go to your gym, good idea right? Let’s get started.
First I want you to know how to do each of the exercises that I propose in your training routine at home:
Squats-1 An essential exercise in any lower body training program, you will work the thighs mainly, but also the glutes, which makes this exercise a very complete option.
Standing with your feet parallel to the width of the hips, bend your knees until you reach an approximate 90º knee angle, and return to the starting position, do not forget to keep your abdomen strong and your back straight.
Standing with your feet hip-width apart, take a step forward and bend both knees until they are at a 90º angle. From this position, go back and repeat with the other leg.
Lie on your stomach, with your hands resting on the sides of your shoulders, from this position, push until you lift your body and stay on your feet and hands, it’s that simple. Be careful so that your back does not arch down, and that your hips do not rise, in short, keep your back straight, keeping your abdomen taut.
If it is difficult for you to do this exercise with your legs straight, you can do it from the knees, this way it will be easier for you.
Lie on your stomach and get into a push-up position, supporting your hands and feet on the floor, and keeping your back straight (without raising or sinking your hips). From the previous position, bring the right knee to the right elbow, and the left knee to the left elbow alternately. Always keep an eye on your hip, you know, not up, not sunken.
crunch-abdominal11 Lie on your back on your mat with your knees bent and hip-width apart, and the soles of your feet flat on the floor. Slowly move your head and trunk towards your knees until your shoulder blades are off the ground, while you expel the air, for an instant at the moment of maximum tension and return to the starting position as you take a breath.
Jumping-Jacks Stand with your feet together, knees slightly bent and arms outstretched, at the sides of your body, from this starting position, jump vertically, raise your arms, and spread your legs to the sides. Return to the floor with your legs apart and your arms raised. Jump again as you lower your arms and your legs return to the midline. Return to the floor with your arms and legs in the starting position and repeat.
The faster you do this exercise, the more intense it will be.
Now we go with the routine itself, how many series, repetitions, … the first thing you have to know is that this training is done in a circuit, that is, one exercise after the other, without rest (if possible) between exercises, once After all the exercises you will rest for 1 minute and start another round.
The duration of the complete training will be 30 minutes, doing as many laps as you can on the exercise circuit during this time.
The order of exercises and repetitions are as follows:
- Squat, 12 reps
- Lunge, 16 reps (8 for each leg, alternate)
- Push up, 8 reps
- Mountain Climber, 20 reps
- Crunch, 15 reps
- Jumping Jacks, 30 seconds
You already know that once the exercise circuit is finished you have 1 minute to rest, drink water and stretch a little, to see how many laps you are able to complete. Once all the training is finished you should give a few minutes to stretch well, especially the chest and legs.
And remember that if you have any injury and/or illness that could be aggravated by physical exercise, you should consult your doctor or a specialist before starting this or any other exercise program.