For all those who are looking for an alternative to the gym or the park where you find a variety of furniture to work your body, today we bring three training routines suitable to get fit at home.
With very little equipment that we can get in every house such as chairs, brooms or similar or using exercises that only require our body weight, we can perform any of the following three routines:
Routine 1: with chairs and broom
The first routine that we give you consists of doing different exercises to work all the muscles of the body and burn some calories, making four series of 20 repetitions each of all the movements.
To carry out this routine we will need two chairs, a broom and our body only. We leave you the training in the following video:
The first exercise consists of performing a Bulgarian squat using a chair to support the raised foot, alternating repetition with a jump, to burn calories while working quadriceps, glutes, twins and femoral.
Then the routine proposes us to perform inverted rowing and plyometric flexions using two chairs for it, to work muscles of the back and pectorals. To exercise shoulders, it suggests performing shoulder presses with body weight or vertical push-ups.
With the aim of training triceps, the routine incorporates a variant of the classic push-ups where the forearm must be close to the ground and the palms of the hands fully supported facing forward. We can also work biceps by doing a biceps curl inverted in a bar, as if we were performing inverted rowing but with the grip upside down.
It also incorporates dipping or bottoms between two chairs to work triceps and pectorals and to exercise the abdomen it proposes to perform L-sit or L isometrics using chairs as support and also, abdominal flexo-extensions in a chair.
As we can see, it is a complete routine that allows us to train the whole body at home, using elements that we all usually have and our body weight.
Routine 2: with backpack and books
To work different muscles of the body, we can start this routine that consists of performing various exercises using as a single equipment a bag or backpack and many books.
We will carry the bag or backpack from different books and we will use it as ballast, as if it were a dumbbell and also, as a point of support.
In the following video you can see the routine:
In the first place, the training proposes to execute horizontal rowing using the backpack loaded in replacement of dumbbells, to work back and shoulders.
To burn calories and work pectorals and arms, we will use the bag to support one hand and the other will remain on the floor while performing plyometric push-ups from one side to the other, that is, we execute a flexion and quickly move to the side with a jump to support the hand that started on the floor on the backpack.
Also to work shoulders we can perform lateral arm lifts, taking the backpack loaded in replacement of the dumbbell again. And to train the lower train with squats with jump we can use the backpack on our back to add intensity with the load as a ballast.
And to train the abdomen, we can perform abdominal crunch using the backpack between the hands to raise the weight next to our body with the middle area of the body. We can also perform leg extensions on the floor using the loaded backpack attached to the legs as ballast.
Thus, we can perform different exercises using the bag loaded in replacement of dumbbells, and we can make a circuit by time of each exercise or, perform two to three sets of 20 to 30 repetitions each for different movements.
Routine 3: with chairs
Also to train the whole body, this routine divides us the exercises that we can perform by muscle group. For your practice, we will only need two chairs, and if we have or find in some space of the house, a bar to perform pull-ups.
To work legs, the routine incorporates squats, Bulgarian squats and alternating strides and pelvic floor or bridge elevations to work in addition to legs, glutes.
With the objective of working abdominals, it is proposed to perform plank or abdominal plate, alternate crunch or trunk lifts to one side and another, inverted crunch, flutter kicks and isometric L or L-sit to strengthen different muscles of the mid-body area .
To exercise pectorals and triceps, it is suggested to perform push-ups and bottoms in different variants such as diamond push-ups, declined push-ups on a chair, and a variant that was included in the first routine to execute triceps extensions on the floor.
It is also proposed to perform pull-ups with a narrow grip to work biceps or pseudo-push-ups, with palms facing outward. For the work of the back, dominated and supermans or lumbar extensions on the floor.
As in the previous routine, we can make each exercise between two and three series of 20 to 30 repetitions each, or make a circuit executing each movement by time.
You see that there are different alternatives to train the whole body at home, making complete routines that allow us to be in shape without going to the gym or buy expensive equipment.