Many of us love the gym environment.
The camaraderie you breathe, the amount of machines at your disposal, the inspiration of those around you, the motivation you feel when you see that you can gain more and more weight.
The bad news is that we don’t always have the option to go available. And for all those situations we bring you an exercise routine at home, to keep you in shape.
1: Jumping jacks are perfect for warming up and putting your body to work. Begin standing with your feet shoulder-width apart, straight, and your arms relaxed. Take a leap 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 reps, doing energetic but controlled movements.
2: Steps: Place a chair in front of you and climb on it (carefully). After you stand on it, go back down. Do 15 reps in 3 sets to get stronger glutes and legs.
3: Squats: Begin by separating your feet at shoulder level and making sure the balls of your feet are facing forward. Putting your belly and legs hard, lower your body without bending your back as if you were going to sit on a chair until your thighs are parallel to the floor. The knees can never go past the tips of the fingers. Now go back up, and repeat 15 times in 3 sets.
4: Push-ups: Begin lying on your stomach, palms spread slightly beyond shoulder height and arms extended. The body should be straight and hard, with the feet resting on the tips of the fingers. Now go down until you almost touch the ground and go back up straightening your arms. Repeat between 10 and 30 times, depending on your ability. If you are unable to do one at first, you can start by propping up your knees.
5: Plancha: It is about supporting yourself on your forearms and toes, while the rest of your body forms a hard and straight board. Hold for 25 seconds to 1 minute and repeat.