Playing sports at home can be a lot of fun and just as effective as doing it at the gym. Today we want to share with you an exercise routine that you can do at home and so that you can get in shape from the living room in a fun and effective way. You don't need weights or any type of equipment, just a lot of energy and good vibes. In addition, we have compiled some ideal tips and tricks for practicing "home" sports.
We have spoken with Marta Tejero and with Brett Poblett, personal trainers, and they have shared with us this training that has a total duration of 20 minutes and you can do without using any type of material.
The routine consists of turning the first 5 exercises 4 times and, as Marta explains, following the time sequences that appear to her right. We tell you the exercise routine step by step and if you have any questions, here is a video where you can see how to do each exercise .
- We started with 60 seconds of squats (with jump) and 10 seconds of rest.
- After this, 50 seconds of chest depth (with knees) and 10 of rest: you have to lie face down on the floor with your arms extended and support your hands at shoulder height. Begin the movement by flexing your arms until your chest almost touches the floor (if you want it to be easier, keep your knees on the floor at all times).
- 45 seconds of burpees and 10 seconds of rest: to perform this exercise, you start from an initial squat position and place your hands on the floor. Then, the legs are moved back with the feet together and the chest is brought to the floor. Finally, the legs are gathered to return to the starting position and the whole body is raised with a vertical jump.
- 40 seconds of walking on the hands on a plank and 10 seconds of rest: consists of doing the classic plank with the forearms and tips of the feet supported and walking forward and backward without moving the forearms.
- And finally, 30 seconds of jumping jacks and 10 seconds of rest: with a small jump, extend your legs at the same time that you bring your hands above your head until they almost touch.
Once you finish your 4 laps, you will rest for 20 seconds (hydrate!) And get ready for 2 minutes without stopping the STAMINA exercises: running with heels to the glute for 1 minute and another one running in place with knees to chest. Enjoy!
Take note of some tips to make the most of your sports routine at home:
- Find an area in your home with enough space. If possible, make it an area with a window so that the room can be ventilated after exercise.
- Prepare a Playlist of motivational songs (on Spotify there are many options).
- Wear comfortable and flexible sportswear.
- Keep a bottle of water on hand to keep your body always hydrated.
- Always stretch at the beginning and end of sports practice. Don't miss out on this stretching routine for your back and lumbar region.
- Get a towel to remove sweat and maintain household hygiene.
On Instagram you can find many accounts specialized in sports that publish super effective exercises that you can do at home only with your body. Our favorite, of course, is the account of Patry Jordan - a CLARA collaborator - who shares different sports routines on her blog: exercises to burn fat and lose weight, HIT routines, exercises for the abdomen and buttocks … You want to train the area you want, Patry Jordán has a video for you!
