We know that you are usually very obedient and you don’t skip a single day at the gym (don’t you?). That is why we bring you an exercise routine at home, so that you do not get into that charge of conscience that we know does not let you sleep at night. There are no excuses.
Ejercicio 1: Jumping jacks
The best way to start your new daily workout is with cardiovascular exercise. Jumping jacks are perfect for warming up and putting your body to work.
Start standing, with your feet shoulder-width apart, straight and with your arms relaxed. Take a jump and land with your feet apart in an A shape and with your hands raised towards the sky. Take another jump and return to the starting position. Do 3 sets of 15 repetitions, making energetic but controlled movements.
Exercise 2: Steps
Ok, at home you don’t have the step machine or the escalator, but you don’t need it either. Put a chair in front of you and get on top (be careful, please, we don’t want to be the cause of a domestic accident). After you stand on it, go back down.
If you don’t want to die prematurely in your living room, you can also use the typical IKEA step you use to reach the highest shelves in the kitchen, if you have one. Do 15 reps in 3 sets to get stronger glutes and legs.
Exercise 3: The climber
Begin by placing yourself in the high flex position, with your arms stretched out and your palms flat on the floor, your body straight, and your toes supporting. Next, bend your right knee and bring it up to your chest level while keeping your other leg straight and your gut hard. Return it to the starting position and switch legs. Do 15 repetitions in 3 sets.
Exercise 4: Side lunge
Start standing, with your back straight and feet together. Now raise your right knee and bring it to your side as you lower your body in the same direction. Keep your left leg firm and straight. Return to the starting position and change sides. Repeat 15 times with each leg, and complete 3 sets.
Exercise 5: Abs
The best friend of a flat gut and the worst friend of the poorly trained user: the abs.
Start by lying on your back, with your legs bent and your feet firmly on the ground. Stretching your arms or X-folding them over your chest, raise your upper body slowly until you reach knee height. Hold there a few seconds and go back down. Do 15 repetitions in each of the 3 sets.
Exercise 6: Squats
You couldn’t miss squats, the key exercise for a butt and toned legs. Start by putting your feet shoulder-width apart and making sure that the toes are facing forward.
Laying the gut and legs hard, lower your body without bending your back as if you were going to sit in a chair until your thighs are parallel to the floor. The knees can never go past the fingertips. Now go back up, and repeat 15 times in 3 sets.
Exercise 7: Push-ups
Start by lying on your stomach, palms slightly beyond shoulder height and arms outstretched. The body should be straight and hard, with the feet resting on the tips of the toes.
Now go down to almost touch the ground and go back up straightening your arms. Repeat 10 to 30 times, depending on your ability. If at first you are unable to do one, you can start by supporting your knees.
Exercise 8: Triceps
Get that chair back and stand with your back to it, leaning back and grasping your hands on the edge of the seat to balance yourself, like you’ve just slipped out of it. You can have your legs slightly bent. Now force your arms up to lift your weight, and return to the starting position. Do 3 sets of 15 repetitions.
Exercise 9: Isometric squat
Stand with your back to the wall and slide down, until your legs are at a 90-degree angle. Imagine that you are sitting in an invisible chair. Force your muscles to stay there for 25 seconds to 2 minutes, depending on your endurance.
Exercise 10: Iron
To finish, involve your core, your arms and your legs with an iron. It is about leaning on your forearms and toes, while the rest of your body forms a hard and straight board. Hold 25 seconds to 1 minute and repeat.