Workout routines to do at home

Workout routines to do at home
Run or walk on site. Raising the knees as close to the chest as possible, for 10 to 12 seconds, and alternated with a foot tapping in place, as light as possible. ...
Squats ...
Lunges. ...
Buttocks and twins. ...
ABS.

Workout routine at home. A practical example

At the request of one of our readers ( alfav16 ), we will exemplify an exercise routine at home that will allow us to tone and burn remaining fats in a practical way, with just dedicating a few minutes to daily training.

For all those who do not have a gym nearby or who simply do not want to leave home to train, this can be a good example to follow and improve fitness in a practical and economical way. That yes, it will require the perseverance and effort of each one to dedicate to the routine time of his life at least 3 times per week.

Heating

Perform a 10-minute run on site, alternating elevation of knees to chest and heels to glutes. You can rest in between for a few seconds while still marching in place. If you are the owner of a treadmill or stationary bicycle, this heating can be done there, or using stairs in the house.

Exercise routine

Push-ups or push-ups : 3 sets of 12 repetitions each. Remember to separate the hands from the width of the shoulders and align them with them. If it is very difficult, you can support your knees on the floor to execute the exercise.
Squats : 3 sets of 10 repetitions. If you are a beginner you can do it with the help of a chair in front of you. The feet must be separated from the width of the hip and we must lower the tail, taking care that the knee never goes beyond the tip of the foot. If you already have experience you can do the exercises with a barbell or another weight to hold with your arms in front of your chest.
Triceps Bottoms : 3 sets of 12 reps. With the help of a chair or bench, place your hands there and move your feet apart to lower your hips while flexing your elbows and pulling them back. If you have experience, you can place your feet on another bench of the same height and from there perform the exercise.
Alternating leg strides : 2 sets of 14 repetitions. Remember that the flexed knee should not go over the toe.
Lateral arm raises: 3 sets of 15 repetitions. Weighted in both hands, they can be water bottles, dumbbells, sandbags, stones, or flour packages.
Biceps curl alternating arm : 3 sets of 15 repetitions. Weighed just like the previous exercise.
Bicycle (abdominals) : 2 sets of 20 repetitions. On the floor, on a blanket or carpet, we must lift the torso without straining the neck and try to simultaneously join the elbow with the opposite knee, simulating a constant pedaling movement with the legs.
The table: 3 series of 20 seconds each. Placing the forearms on the floor and the tips of the feet supported, we must contract the abdomen isometrically to keep the body in a straight line for approximately 20 seconds.
Horizontal row : 2 sets of 15 repetitions. With weight on both hands and torso forward, we raise both hands simultaneously.
Skipping rope : 3 sets of 8 minutes each. You can jump at the pace you want and with the jump you want. Gradually lower the intensity.
Stretches .

The idea is to work as much of the body as possible and finally, incorporate good intensity aerobic exercise to burn fat . Between exercise and exercise it is recommended not to rest more than 2 minutes.

For greater intensity and muscular stimulation, we could increase the weight used progressively and reduce the repetitions to be performed, as well as the series.

Many more exercises can be performed, it is only a practical example of a routine that can be optimized, completed and extended to suit the user.

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Workout routines to do at home

Nutrition