There is a lot of confusion when it comes to exercise and training routines. In reality, there is no single routine: the exercises change depending on your goals and physical condition.
However, there are exercises that are so versatile and effective that they are good for any body type and allow us to tone and train the entire body if included in a training routine.
Below we propose 5 exercises that will transform your body, and a 4-week training routine to take advantage of their benefits.
1. Iron
Lie on the floor, face down.
Position your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
Rest for about a minute between repetitions.
Try to resist as long as possible.
2. Push-ups
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Tighten your abs as much as possible and keep them tight.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
Pause and return to the starting position.
Do 20 repetitions.
3. Squat
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to help maintain balance.
She starts by sitting you down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
Do 12 repetitions.
4. Dog-bird plank
Start in a tabletop pose (on all fours).
Looking at the ground with his neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
Hold the position for a few seconds and return to the starting position.
Do the movement with the opposite leg and arm.
Do 12 repetitions on each side.
5. Glute bridge
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause when you are in that position and then slowly lower your body to the floor.
Do 2 sets of 12 seconds.
Now that you know how to perform the 5 exercises to transform your body, we propose a 4-week training routine, divided into two different workouts.
Training #1
- Plank – 1 minute
- Push-ups – 1 minute
- Squats – 2 minutes
- “Bird dog” plank – 1 minute
- Glute bridge – 1 minute
- Plank – 1 minute
- Push-ups – 1 minute
- Squats – 2 minutes
- Rest 10 seconds between each exercise
Training #2
- Plank – 3 minutes
- Bird dog plank – 3 minutes
- Glute bridge – 3 minutes
- Push-ups – 1 minute
- Rest 15 seconds between exercises
Week 1 and 3
Day 1 – Training 1
Day 2 – Training 2
Day 3 – Training 1
Day 4 – Training 2
Day 5 – Training 1
Day 6 – Training 2
Day 7 – Rest
Weeks 2 and 4
Day 1 – Training 2
Day 2 – Training 1
Day 3 – Training 2
Day 4 – Training 1
Day 5 – Training 2
Day 6 – Training 1
Day 7 – Rest
