Crys Dyaz is the best kept secret to be in the shape of influencers and celebrities of the stature of Alexandra Pereira (Lovely Pepa), Laura Escanes, Sara Sálamo and Blanca Suárez, among others. The physical trainer is in charge of keeping their motivation high and preparing a suitable training plan for them to be active and tone right where they need it. Alexandra Pereira, for example, usually shares in networks some of the exercises that Crys proposes:
And now you can get it too! Crys Dyaz shares with CLARA a routine with which you can lose weight and get in shape like an influencer … in less than half an hour!
“Lack of time is often just an excuse. 20 minutes well spent will activate your body and you can see results . Today is the day. Now is the time! ”, Encourages the athlete. "I recommend doing this routine 4 times a week and, depending on the level, you can do a second round to complete a 40-minute routine."
20 minute weight loss routine by Crys Dyaz
Take 2-3 minutes to move your joints and activate your metabolism.
It consists of 10 exercises that you must do for 40 seconds . Allow 20 seconds of rest between them to gain strength.
- Jump squats. Maximum vertical jump started after a controlled descent, until the thighs are parallel to the ground.
- Money. Place your palms on the ground; the wrists are aligned to the elbows, forming a straight line. Raise your body keeping it completely straight and stretch your arms as far as you can (plank position). Go up and down slowly. If your level is beginner, keep your knees flat on the ground.
- Plank on the floor with leg raises. Get into a plank position (just like if you were going to do a push-up), connect your toes with the ground, squeeze your glutes, and align your head with your back. Once properly positioned, alternately raise your legs.
- Skipping. Run in place, raising your knees as high as you can.
- Lunges. Also known as lunges, they are performed by moving forward or backward and ending with a knee bend. (40 seconds on each leg)
- Triceps dips. Place a chair (or a step) behind you and rest your hands on it with your back to it. With your feet flat on the ground, your knees bent, and your hips elevated, perform an elbow bend, lowering your hips toward the ground without your glutes coming into contact with the ground. Finish the exercise by extending your elbows to return to the starting position.
- Short crunches. They are the abs of a lifetime, but very short and controlled.
- Burpees. Squat down, place your hands on the ground, and keep your head up. Then move your legs back with your feet together and do a push-up. Finish the exercise by standing or jumping (depending on your level)
- Commands. It consists of making an iron on the floor, with your hands supported. Starting from this position, support one forearm and then the other. Then go up to the starting position. Do the exercise controlling your posture.
- Climbers. In plank position, bring one knee towards the chest and alternate both legs.
Repeat the block increasing intensity. To achieve this you can take some weight or rubber and increase the speed. In this second round, spend 20 seconds working and 10 seconds resting between exercises to catch your breath.
After exercise, it's time to stretch. Spend 5 to 7 minutes doing global stretches. Very important: hold 40 seconds in each pose.
