Hello today I bring you a routine to keep fit from home, I am at home most of the time (because my work requires it) and I do not have much time to go to a gym but I decided to organize myself and do a little exercise routine to do every morning, which I will share with all of you
Warming up
Run for about 10 minutes on the spot, alternating kneeling to the chest and heels to the buttocks. You can rest in between for a few seconds without stopping marching in place. If you own a treadmill or stationary bicycle, you can do it there, or you can do it by using stairs in the house.
Exercise routine
Push-ups: 3 sets of 12 repetitions each. Remember to separate the hands from the width of the shoulders and align them with the shoulders. If it is very difficult, you can put your knees on the floor to do 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 should be separated from the width of the hip and the tail should be lowered so that the knee never goes beyond the toe of the foot. If you already have experience you can do the exercises with the bar or other weight to hold with your arms in front of your chest.
Triceps Wallpapers: 3 sets of 12 repetitions. With the help of a chair or bench, you should place your hands there and put your feet apart to lower your hip while flexing your elbows and carrying them backwards. If you have experience, you can place your feet on another bench of the same height and execute the exercise from there.
Lunges with alternating legs: 2 sets of 14 repetitions. Remember that the bent knee should not go past the toe.
Lateral arm lifts: 3 sets of 15 repetitions. Weighing in both hands, they can be water bottles, dumbbells, sandbags, stones or flour packages.
Bicep curl alternating arm: 3 sets of 15 repetitions. Weighing in the same way as the previous exercise.
Bicycle (abdominal): 2 sets of 20 repetitions. On the floor, on a blanket or carpet, lift your torso without forcing your neck and try to simultaneously join elbow to knee, simulating a constant pedaling motion with your legs.
The table: 3 sets of 20 seconds each. Placing the forearms on the floor and the toes supported, we must isometrically contract the abdomen to keep the body in a straight line for about 20 seconds.
Horizontal rowing: 2 sets of 15 repetitions. With weight in both hands, and torso forward, we raise both hands simultaneously.Skipping rope: 3 sets of 8 minutes each. You can jump at any pace you want and with any jump you want. Slowly reduce the intensity.
Stretching.
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 that you do not rest more than 2 minutes.
I hope this routine works just as well for you as it does for me.