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THE BEST EXERCISE ROUTINES FOR HOME

Do you want to start exercising, but don't want to leave the house? No problem!

Do you want to start exercising, but don’t want to leave the house? No problem! We share this list of exercises to do at home and without the need for devices.

Warm-up and stretching routines at home

No matter which exercise at home you choose, you must start with something important: warm-up!

This will help you do the exercises correctly and help prevent injury. You can run in place, punch and kick in the air, or do some jumping.

Warm-up routine:

* Jump rope: 2-3 minutes

* Jumps: 25 repetitions

* Bodyweight Squats: 20 reps

* Hip extensions: 10 repetitions on each side

* Hip rotations: 5 each leg

* Leg swings forward: 10 on each leg

* Lateral leg swings: 10 each leg

* Push-ups: 10-20 repetitions

The goal is not to tire you out, but to warm you up.

Follow this exercise routine to stay in shape. Photo: Pixabay

Beginner bodyweight

This routine is ideal for beginners, with simple but effective exercises:

* Bodyweight Squats: 20 reps

* Push-ups: 10 repetitions

* Dumbbell Rows (using a gallon milk jug or other weight): 10 each arm.

* Iron: 15 seconds

* Jumping Jacks: 30 repetitions

Advanced body weight

This workout is for someone who already works out constantly but for whatever reason can’t make it to the gym:

* Single leg squats: 10 on each side

* Bodyweight Squats: 20 reps

* Step-ups with a jump: 20 repetitions (10 on each leg)

* Dips (between bar stools): 10 repetitions

* Push-ups: 10 repetitions

* Iron: 30 seconds

The 20 minute hotel routine

Do you stop exercising when you go on a trip? With this routine you will maintain shape no matter where you are.

HOTEL TRAINING LEVEL 1:

* Bodyweight Squats: 20 reps

* Incline push-ups: 15 repetitions (feet on the floor, hands on the edge of the bed or desk)

* One Arm Baggage Rows: 10 reps (each arm, use your bag as your weight)

* Reverse crunches: 10 repetitions

HOTEL TRAINING LEVEL 2:

* Squats on the head: 25 repetitions

* Push-ups: 20 repetitions

* Inverted rows using your hotel room desk: 10 reps

* Reverse crunches: 15 repetitions

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