Category: Fitness

Three Workout Routines Suitable for Getting Fit at Home

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.

Strengthen Your Back at Home With These Exercises, Using a Simple Elastic Band

If we seek to show off even with clothes on our torso, nothing better than working the back to widen the trunk and also achieve an adequate body posture that reveals elegance. Therefore, we propose to strengthen your back at home using a simple elastic band, with the following exercises:

Rowing with elastic band

The first thing is to choose an elastic band that offers adequate resistance to your training level. That is to say, if you take time training that has greater hardness and that requires more effort to stretch or vice versa in case you are a beginner.

Once we have done with the right elastic band, we can work the back with one of the best exercises for it: the rowing and its variants.

Thus, we can perform:

Horizontal rowing: passing one end of the elastic band under one of our feet and bringing the other foot back, with the back inclined, we hold the free end of the band with the opposite hand. From there, we bring the elbow back, always with the arm flexed, on the side of the body as we would with dumbbells. We could also execute it with both arms together positioning ourselves as shown below:

Rowing the chin or neck: similar to how we would do it in a low pulley we can pass the middle part of the band by our two feet and hold the ends with our hands. From there, with legs slightly bent and separated, we take the elbows by the sides of the head upwards trying to bring the elastic band to the chin.
Seated Rowing: this exercise that is usually done in low pulley we can execute seated with extended legs, having fastened the middle part of the band on the bottom of our feet. The ends are held with our hands and with the back straight, we bring back the elbows by executing an oar seated as shown in the following video:

Elevations or flights with elastic band

Another classic that we usually do with dumbbells are the elevations or flights. Some of the most effective variants for working the back are:

Y-Elevations: passing the middle part of the elastic band below our two feet, standing with the back straight and holding the ends of the band with both hands, we raise the arms slightly flexed upwards, by the sides of the head trying to form a “Y” with them as shown below:

Lateral elevations, inclined trunk or bird: as we would do with dumbbells, we can work muscles of the high back by passing half of the elastic band below our two feet. And standing, with separated legs, holding the ends of the band with both hands, we inclined the torso to raise the arms by the sides of the body, perpendicular to it and slightly flexed.

Inverted flight or reverse fly: seated, with extended legs and middle part of the elastic band around the sole of the feet, we hold the ends of the band with both hands and with slightly flexed elbows, without rotating the wrists, we bring our hands back resembling an opening of wings. We can also execute it standing up, passing half of the elastic band behind a column as you can see in the following video:

With these movements that you can perform with elastic bands it is possible to achieve an effective training at home, requesting muscles from the entire back of the trunk and strengthening the back with such a noble, accessible and versatile element as the band or rubber band.