Until the gyms reopen in phase 3 of the lack of confinement, we will continue training at home (although we will be able to go earlier to the centers that offer an appointment and trainings individually). So that we do not stand still and we can continue training in our classroom, we leave you a video with 23 exercises with our own body weight that we can do in our living room, without the need for material. Inside video!
What do I need to get fit at home?
As for material, as we said, we do not need much: simply a little space where we can move and a mat to protect our back in exercises that require us to lie on the floor. This is enough to create our own training routine with which we work all our muscle groups.
It is more important, especially when it comes to training in our own home, that we create our own routine in which let’s establish a specific moment to start training and maintain it over time. One of the problems of training at home is that at the beginning we started with a lot of desire, although as time goes by we lose that courage that we had at the beginning and laziness begins to take its toll on us.
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A good idea may be book in our agenda a specific time of day to train: It can be first thing in the morning, when you return from work or late in the day. Reserve that time for us and go to our appointment on time with the exercise as if it were a work meeting. Give the importance it deserves to our training to be able to keep it in time and not leave it aside at the first change.
How many days a week and how long do I train?
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- If we are new to training: If we are beginners and we come from not doing any exercise before, with train half an hour a day three days a week with these exercises it is more than enough (and the days we rest we can dedicate them to low impact activities such as going for a walk). The change from going from “doing nothing” to “doing something”, whatever it may be, is already an important change and what interests us in this case is to start creating the training habit. 10 repetitions of each of the exercises we choose, leaving a minute break between them to get a relaxed training routine but that encourages us to move.
- If we have previously trained: If we have previously trained, either at home or in the gym, we can increase the number of days we carry out a training routine with our own body weight, up to five days a week, thus leaving us two days of active rest. Half an hour of training is enough, increasing in this case the intensity of the exercise. In this case, we can perform more intense training routines thanks to the HIIT method (high intensity interval training or high intensity interval training) and its different combinations. An example may be an interval work in which we perform one of the exercises for 40 seconds and rest for the next 20 seconds, then move on to the next exercise until the 30-minute workout is completed.
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What exercises do I choose in each training routine?
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Ideally, go combining all the exercises to get a varied routine that does not bore you and that is a daily challenge for you. You can start your training routine with the first exercise in the video, the jumping jacks, which serve to raise the pulsations and make us aware that we are going to move.
Then you can choose an exercise dedicated to each muscle group and vary it day by day: squats and strides variations for the lower body, plank variations for your mid area and different types of push-ups for the upper body. Go testing and choosing different exercises according to your level, since there are some that are more demanding than others (exercises with jumps, for example, will demand more at your heart level than those that do not have them).
Another possibility is put together a routine for a specific area of the body. For example, if what we want is to work legs and glutes, we can mount a training with squat variations, stride variations, glute bridge variations and deadlifts. In this way, we work specifically on this area of the body.
This article was originally published by Lady Fitness in January 2019 and has been reviewed for republication.
Images | iStock
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